Do you always have snacks ready in your office drawer? In Hong Kong offices, snacking takes place frequently between breakfasts, lunch and tea. There’s nothing wrong with eating when you’re hungry — the question is, are you really hungry when you eat? If you find yourself snacking a lot outside of your main meals or eating past the point of satiety, feel helpless to resist the urge to eat and are putting on unnecessary weight as a result, this article is for you. It’s time to take back control.
Identifying true hunger
Eating releases endorphins — hormones responsible for feelings of happiness and well-being — and it is possible to get addicted to that feeling of pleasure. Eating is an activity we indulge in for a multitude of reasons unrelated to hunger and sustenance. It can be a distraction from boredom, a kind of stress release or even a social activity.
While a little bit of snacking now and then never hurt anyone, it’s important to distinguish true, tummy-rumbling hunger from boredom, anxiety, stress or endorphin-cravings. The next time you’re feeling “hungry”, ask yourself whether you really are hungry, or are using eating as a mental or emotional crutch.
Knowing yourself
Pure willpower is important, but it might not be enough to get the job done. Here are some psychological tips and tricks to control your food intake.
- Recognize cues. Do you tend to snack while watching TV, or playing video games? If so, these activities may be sending “cues” to your brain based on past experiences that create false sensations of hunger. Being conscious of these “cues” and actively resisting the urge to snack can be invaluable.
- Eat what you need. If you’re snacking from a packet, tip out onto a small plate the portion you need and put the packet away. This reduces the risk that you’ll eat the whole packet.
- Consume fluids. Fluid consumption can make you feel fuller. Try a glass of water, fruit juice or green tea the next time the hunger pangs hit.
Portion control
Apart from snacks, you should take control of your main meals too. Brown rice, whole grains and fruits are all nutritious foods — but eat too much, and you’ll still start putting on unwanted weight. While it’s important to control the quality of the food you eat, it’s also vital to control the quantity through portion control. This is especially true when eating out, as restaurant portions have ballooned in recent years.
The next time you go to a restaurant, try asking for a smaller portion of rice, or ordering dishes to share with your dining companions. Another tip is to chew all your food and eat more slowly as this increases satiety. Finally, try to cook more. Here are some starter tips on what a healthy portion looks like.
- 2-3 heaped tablespoons of raw rice grains yields about a bowl of rice.
- A cup of pasta yields a portion about the size of a tennis ball.
- A regular portion of chicken breast should be about the size of a deck of playing cards.
It's your body and your choice, so it's only natural for you to take back control over your diet and dining habits!