Eating less can be difficult - Deepstash

Eating less can be difficult

It is hard to resist our desire to eat higher energy-dense foods, making dieting lapses inevitable. Motivation to maintain the diet may dwindle and can add to the perception that the last five pounds are harder to lose.

Our weight will settle around a point that is a balance between the desire for certain foods, our ability to keep our eating in check, and the energy we expend in physical activity.

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The last five pounds are the hardest

When you are getting close to your weight loss goal, you will often hit a plateau and won't be able to lose the last few pounds.

The reason why this is the case reveals a lot about the dynamic relationship between body weight and appetite.

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We get hungry when our stomach tells our brain that it's nearly empty. But signals from our stomach can leave us vulnerable to overeating.

Fullness is determined partly by the fat, carbohydrate, and protein content of the meal, and partly by the overall amount. If a meal contains more fiber, it's more filling. That is why it is hard to overeat on foods such as fruits and vegetables.

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We can consume more foods with a higher energy density, like pizza, chocolate, and chips, than the same amount of food with a lower energy density, such as apples.

We're prone to overeat high-calorie foods because they're less filling per calorie and more pleasurable to eat. With repetition, you may find yourself choosing the lower calorie option and keeping your weight in check.

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When dieting to lose weight, there are two primary reasons why weight loss slows down over time:

  • Calorie expenditure decreases with weight loss because fewer calories are needed to maintain and move a lighter body.
  • Weight loss increases the appetite. The hormone leptin tells our brain how much fat is stored in our body. When we lose body fat, leptin decreases and increases our appetite.

Changes in calorie expenditure and the effect of body fat stores on appetite will stabilize body weight in the long run. However, it is hardly noticeable in the short term.

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TOP MYTHS ABOUT FATLOSS.
  • Carbs make you fat.
  • Eating breakfast is necessary to lose weight.
  • Weight loss diets work.
  • Fat makes you fat.
  • Fast food is always fattening.

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How much humans can eat

One study asked healthy participants to eat pizza until they felt full. Then on a separate day to eat pizza until they couldn't anymore. They ate twice as much as on the first take, suggesting that when you feel full, you're probably only half full.

Blood samples were also taken at regular intervals to see how the body was coping. Despite eating twice as much food, there was only a small increase in blood sugar and blood fat levels.

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A diet rich in fruits and vegetables has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy.

However, making major changes to your diet can sometimes seem very overwhelming.

Instead of making big changes, it may be better to start with a few smaller ones. And it’s likely more manageable to start with just one thing, rather than all of them at once.

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