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I Used to Be Hungry All the Time - Tiny Buddha

Our Subconscious Beliefs

  • Our beliefs, the stories we keep telling ourselves daily, along with our constant thoughts and emotions drive a lot of choices we make.
  • These unconscious beliefs and thought patterns shape our reality.
  • Our past experiences and childhood traumas play a big role in the formation of our beliefs, making us self-sabotage our confidence. It can also provide us with a nagging feeling of being unsafe and careless.

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I Used to Be Hungry All the Time - Tiny Buddha

I Used to Be Hungry All the Time - Tiny Buddha

https://tinybuddha.com/blog/i-used-to-be-hungry-all-the-time/

tinybuddha.com

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Key Ideas

Our Subconscious Beliefs

  • Our beliefs, the stories we keep telling ourselves daily, along with our constant thoughts and emotions drive a lot of choices we make.
  • These unconscious beliefs and thought patterns shape our reality.
  • Our past experiences and childhood traumas play a big role in the formation of our beliefs, making us self-sabotage our confidence. It can also provide us with a nagging feeling of being unsafe and careless.

Our Thoughts Make Us Weak

False subconscious beliefs include a feeling of nobody caring about what you have to say, a feeling of worthlessness and imagining yourself to be a miserable failure.

The astounding part is that we live most of our lives carrying these chronic false beliefs in us, manifesting them into unconscious actions leading to eating disorders.

Curing The Negative Self-Image

The cure to a negative self-image formed by your beliefs is to be aware of what you think, speak or do. If you start to recognize your behavioural patterns, your hunger cravings and just pause before a habitual activity is starting, you can get a grip on the underlying emotions that drive these beliefs and corresponding actions.

Awareness and body-connection become your starting point, and one can then learn to recognize, manage, accept, and allow emotions, with eyes wide open.

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Intermittent fasting

A style of eating that divides each day into two simple windows: one where you may be eating and one where you don’t.

This eating pattern is popular for its effectiveness as a wei...

Approach fasting like learning a new habit

Behavior change is hard, because we become comfortable with our patterns. It up takes a great deal of mental energy until it becomes habit.

Intermittent fasting challenges the “three meals a day plus snacks” style of eating we are so accustomed to, in which it’s easy to feel like you should take in a meal, even when you’re not hungry, simply because it’s lunchtime.

Keep in mind previous meals

To avoid the morning munchies, look at the last meal you ate before starting your fast: Did it have enough fiber? Protein? Whole grains? Are you hydrated? Filling up with balanced and satiating foods before your fast will keep you fuller longer.

Of course, if you’re nearing the end of your fast and no amount of black coffee will fill the void, breaking your fast early is not the end of the world. 

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The sensation of hunger

Hormones get released when we are hungry: NPY and AgRP from the hypothalamus, and ghrelin from the stomach.

Ghrelin levels tend to be higher in lean individuals and lower in peop...

Feeling sated
About a dozen or so hormones are responsible for making us feel full. 
  • GIP and GLP-1 are responsible for stimulating the production of insulin to regulate the metabolism of carbohydrates.
  • Other hormones are involved in slowing down the movement of food through the stomach.
  • CKK and PYY are vital in reducing the feeling of hunger. (Increased PYY causes a loss of appetite and is particularly high in patients who have a gastric band fitted to reduce the size of the stomach.)
Overeating is a habit

Even though your stomach has a hormonal system for telling your brain it is empty, it can also raise your hunger levels at specific times by learned associations, even if you had a large meal.

If you repeatedly eat chocolate after dinner when you sit on the couch, your body can start to associate sitting on the couch with eating, and you'll experience a craving.

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Intuitive eating
Intuitive eating

Rejects the diet mentality, promotes giving yourself permission to eat without labeling some foods "good” and others “bad,” acknowledging when you’re eating your feelings and accepting the body you...

Making peace with food

It doesn’t mean giving in to every craving; it means getting rid of the idea of “giving in” to “bad foods” altogether. Eat that Oreo when you want it, without any negative emotion attached, and you won’t feel like you need to eat the whole bag.

Respect your fullness

Listen for the body signals that tell you that you are no longer hungry. Intuitive eating is about understanding what foods your body feels best eating, and how to make your own food choices based on your own hunger and fullness

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Hunger Makes Us Angry

Being hungry makes you angry. Prolonged hunger along with a stressful situation, like a computer malfunction, or tedious evaluation work, dials up the anger in a person.

The hungry ...

Chemical Changes

Hunger causes certain chemical and hormonal changes in the body, and the brain processes these signals the same way it would process sadness, fear or anger.

The brain tries to tell us when we are hungry that the body is not in a good shape and an action (like eating food in this case) needs to be taken.

The Brain Needs Glucose

The brain requires glucose to function properly, and its limbic system, the part associated with hunger, fear, and anxiety, starts to give out automatic responses when the glucose levels are low.

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Meaning is the associations that our minds draw
Our brains invent it as a way to explain all the crazy shit that is going on in the world around us. This helps us predict and control our lives.
Types of Meaning in Life
1. Cause/Effect Meaning primarily involves the logical parts of our brain: You kick the ball, the ball moves.
2. Better/Worse Meaning has to do with the nature of our values and relies mostly on the emotional parts of our brains: Eating is better than starving.
Meaning is nature’s tool for motivation
It’s how evolution made sure we got shit done. When there is great meaning attached to something, we will go to insane lengths to make things right. 

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Intermittent fasting
Intermittent fasting
It's not a diet, it's a pattern of eating, a way of scheduling your meals so that you get the most out of them. It doesn’t change what you eat, it changes when you e...
Benefits of Intermittent Fasting
  • It makes your day simpler: fewer meals= less stressing about what you'll eat.
  • It helps you live longer: you get the benefits of a longer life without the hassle of starving.
  • Still up for debate, but intermittent fasting may reduce the risk of cancer.
  • It is much easier than dieting, once you get over the idea that you need to eat all the time.
Different Fasting Schedules
  • Daily Intermittent Fasting: 16–hour fast followed by an 8–hour eating period. 
  • Weekly Intermittent Fasting: One of the best ways to get started with it - do it once per week.
  • Alternate Day Intermittent Fasting: incorporates longer fasting periods on alternating days throughout the week.
Intuitive eating

It is a philosophy of eating that makes you the expert of your body and its hunger signals.

Essentially, it’s the opposite of a traditional diet. It doesn’t impose guidelines about wha...

The basics

To eat intuitively, you may need to relearn how to trust your body. Distinguish between physical and emotional hunger:

  • Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability. 
  • Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. 
History of intuitive eating

Some of the concepts of intuitive eating have been around at least since the early 1970s, though the term wasn’t coined until 1995.

The program was built on the principle that diets don’t work and that lifestyle changes and personal care are more important for long-term health.

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Problematic Dietary Guidelines
  • Dietary guidelines, which came in the 1970s, instructed people to cut the fat from their diet, and increase the carbohydrates. Eating more of bread and sugar has contributed sign...
Limit Your Eating

Several new studies are claiming that restricting our meals, and not eating post-afternoon, has some remarkable benefits.

Limiting our eating has produced miraculous results in these studies, where insulin levels of the body along with insulin resistance, dropped due to the semi-fasting.

Last Meal At 2 pm

Eating in your last meal of the day in the afternoon results in a 16 to 18 hour fast, which can significantly boost your health, according to research.

The tests also show that it is not hard to fast in the evening, and green tea, coffee etc. can help as a fasting aid.

Peace, despite the noise in your mind
  • Understand it is impossible to silence your mind: It’s human to have thoughts. 
  • The more you fight your thoughts, the more you amplify them. Being non-judgmental is the key to sti...
Increase focus and stay present:
  • Mentally remind yourself of your present action: Use self-talk to direct your focus back to the present moment.
  • Focus on your senses: Direct your attention back into your body and out of your head.
  • Do things differently: Make things more challenging. As a result, you are forced to act consciously instead of acting on autopilot.
Self-control is not fixed

Self-control is not a quality that remains stable throughout a person’s life, similar to IQ or personality. 

A person’s level of self-control tends to wax and to wane over the cou...

Why we fail at self-control
  • Factors such as negative mood, fatigue and alcohol play a large part in self-control failure.
  • Previous effort is one especially well studied factor that decreases self-control. All else being equal, a second self-control attempt after an initial one is more likely to fail than one that comes after a relatively restful period when no self-control was exercised.
Understanding self-control
  • Self-control is indeed a resource, but a renewable, psychological one.
  • Goals that are motivated from within—for reasons that are personally important to us—are more likely to succeed than those that are motivated from without.
  • Succeeding at self-control is more about the desire rather than the ability to do so.