The feeling of fullness doesn’t have time to manifest itself when you eat too quickly, which leads to stuffing yourself way more than you need to. Also note, digestion starts when chewing and cannot take place when you swallow the round pieces. Chewing correctly also allows nutrients to be extracted into fine particles and promotes their bioavailability. In the end, we eat less, we lose weight, we benefit better from the nutritional richness of foods and we digest better. So we learn to no longer swallow everything in 5 minutes. To give yourself good guidelines, divide your meal or sandwich into four, and eat each quarter in at least 5 minutes.
Eating lunch in front of the computer reduces the feeling of satiety
Watching your favorite series or surfing the Internet while eating lunch increases food intake and reduces the feeling of satiety , it’s proven. Distracted by the screen, we no longer really pay attention to what we eat, nor to the quantities ingested; the memory weight loss of food is erased from our brain… So we learn to sit at the table, to eat in peace and in full awareness, that is to say by being attentive to the flavor of the food and to our eating sensations , such as hunger and satiety.
The sitting position would promote the development of adipocytes
“If we subject fat cells to static mechanical pressure, they produce up to 50% more fat, regardless of the diet ,” explains Professor Amit Gefen, of Tel Aviv University. So we learn to move, to move every 60 to 90 minutes, to go to the cafeteria, go out for 5 minutes, do some physical exercises and stretching. The right measure: 10,000 steps per day, the equivalent of 7.5 km.
Stop the children’s menus
Coquillettes with cheese, minced steaks and ketchup, breaded fish, creamy purees and dairy desserts, it’s not for us. We are no longer growing! Similarly, imposing light salads and sauces on children is not what suits their nutritional needs . So we learn to cheat. We organize family meals on a common basis, but with different seasonings (a béchamel for them, a vinaigrette based on lemon and mustard for us), we replace an ingredient (crème fraîche) with a lighter equivalent (cheese). blanc), grated cheese is placed on the side, and dishes and desserts are served on a plate to better control the portions .
Sleep and obesity, dangerous liaisons
Between sleep and obesity, close links exist. Many studies confirm the influence of sleep duration on metabolism. In question, the production of leptin, a hormone which controls satiety and insulin, and which would be altered in the event of insomnia or too short nights. Not sleeping enough would also increase the level of cortisol and therefore the feeling of hunger. Fatigue also pushes you to eat more than usual (about 300 kcal more per day). The metabolism finally works in slow motion (fewer calories burned) because it conserves energy to keep us awake. So we learn to respect our cycle! We go to bed at regular times, before midnight if possible, and at the first signs of fatigue. We also avoid screens before going to bed .
Stop snacking
To allow good assimilation of food and good digestion, nutritionists tell us that we must have dinner at least 3 hours before going to bed! at rest consumes less energy than in the middle of the day , and this mini-meal, especially if it is rich, skyrockets insulin levels and causes immediate storage of sugars. So we learn not to skip dinner. At the table, we eat enough and we do not force on foods rich in fats which slow down gastric emptying and interfere with falling asleep. If you wake up in the middle of the night feeling very hungry, prepare yourself a hot drink (verbena, lime blossom, chamomile); the heat will attenuate this sensation which is often an erroneous signal sent by the brain.