Have I mentioned that I'm so glad I found a nutrition plan that doesn't leave me for a single minute feeling hungry, tired or bored of what I'm eating!!?? When you deprive the body of nutrition, the body works harder to make you more hungry and simultaneously holds onto fat. Periods of under-eating or caloric restriction create a physiological drive to eat — and often it’s to eat high-fat, high-sugar foods because they are the most caloric dense. Yowza!!
According to Applied Behavioral Analysis psychology, positive and negative reinforcement impacts behavior. It goes something like this: trigger, behavior, reward. In food terms, hunger is the trigger, eat is the behavior, satisfaction is the reward.
While the reinforcement of some habits is necessary to survival, it’s easy to see how bad habits also get easily reinforced. When you feel bad (or bored or stressed or fill-in-the-blank emotion), you seek out something satisfying… food. The emotional signal triggers a behavior: eating in exchange for pleasure. The reward is briefly satisfying and reinforces the behavior. And thus, a bad habit loop is created.
How to ward off the bad habits that lead to overindulging? Focus on the why.
Ask yourself before you eat that crave-worthy food: Why do I want this? Is it true physical hunger or is it emotional? If it’s physical and you are truly hungry, eat a real meal with carbs, fats, and proteins. If it’s emotional, address those emotions instead of treating them with food.
Physiological deprivation and starvation cause the body to produce lower levels of leptin, an appetite suppressing hormone, and more lipoprotein lipase, an enzyme that increases fat storage.Combine this with the aforementioned habit loops and those cravings have no chance but to be indulged. So how can you cut your calories and not mess up your hormones? Eat real foods most often, but be flexible to allow yourself indulgent foods in moderation and in small portions.