Listening to satiety signals

Yoga allows us to be aware of our sensations and to be present in our body and mind. Another wonderful way to apply it to our daily life is to be aware of our satiety signals.

What is it?

How do we know when we are no longer hungry? As adults, it is harder to recognize these signals that were so present during childhood. Most of us were raised to finish our plates at all costs. This habit remains in adulthood and unfortunately influences the amount of food consumed. The human instinct is to eat to survive; therefore, food can become a constant source of thought.

The first step is to recognize physical hunger versus psychological hunger

Hunger can be easily triggered by boredom, emotions, smells, or sight. It is therefore worth taking the time to pause for a moment and ask yourself whether the hunger is physical or not (rumbling stomach, low energy, dizziness).

The best ways to control appetite are:

• Take a nap if you feel very tired, or ensure you get optimal sleep;
• Take deep breaths if you are short of breath or feeling stressed;
• Do at least 30 minutes of physical activity every day;
• Ensure you are always well hydrated;
• Avoid skipping meals and/or have snacks to stabilize your blood sugar throughout the day.

Stopping

Satiety signals are sent to the brain within 20 minutes of the first bite of your meal. It is therefore necessary to eat slowly, enjoy every bite, and focus all your attention on what is happening—that is, away from distractions like the phone, television, reading, driving, etc. Here are some strategies you can apply:

• Chew slowly;
• Put your fork down every 5–6 bites;
• Don't be afraid to leave food on your plate; you can even finish the meal later;
• Use a timer to ensure your meal lasts at least 20 minutes;
• Tell those around you about your approach and try it together to support each other;
• Ask yourself, "Am I still hungry?" Answer honestly, while staying tuned to your body's signals;
• Don't be afraid of running out of food.

You should feel LIGHT and satisfied after your meal :).

Claudie Laberge

Kinesiologist and yoga instructor