NUTRITION

HELP... I'M ALWAYS HUNGRY AFTER DINNER


Being hungry after dinner can have a few causes, so let's digest them (pardon the pun). First, are you craving sweet food or is your belly rumbling? If it's sweet food, or if it's rumbling when you know you've eaten enough - you have most likely trained yourself to eat after dinner every night. This is a classic Pavlov's Dog scenario. It can also be because you haven't eaten enough VOLUME of food - not calories, but weight. What space would it take up in your belly? 300 Cals of chocolate looks very different from 300 Cals of meat and veg. That being said, if you haven't consumed enough protein during the day, that can also cause the hungry feeling.

CALORIES VS VOLUME OF FOOD


If you're looking at stripping weight, leaning up, or gaining muscle, are calories the most important factor? One of the neglected factors when it comes to food is the weight of food. It's not the calories that make you feel full or feel hungry. It's actually the weight of it that registers in your stomach.

HOW TO BUILD HABITS THAT ACTUALLY LAST


How many times have you decided to overhaul your life? You've vowed to give up alcohol (or at least cut back), not eat chocolate, give up the burger for lunch and walk every day. While it seems like a great idea at the time, I have a question for you. How many of these habits are you still doing today? Not again, but still. So why is it so hard to create lasting habits, when you know what's good and bad for your body? Well, the answer lays in the change itself - it's TOO much change at once. Your body freaks out, you freak out, and it normally ends in a binge of some description. So the trick is to start smaller than you think you need to - after all, you've got a lifetime to perfect this.

WHY DO WE GET CRAVINGS?


Cravings come in all different forms. For sweet, salty, crunchy, or oddly specific foods. And often they hit as soon as we start cutting foods out of our diet.

USE THE 80% RULE


The 80% rule is the practice of eating until we're 80% full. In other words, we aren't hungry and we aren't stuffed. We find this by listening to what we call 'fullness cues'. They are signals that our body gives us to show us we have hit that 80%. Even though this is a natural process, about 9/10 of us have NO IDEA what this feels like. And the result? Too much food and a few extra kgs.

DO YOU HAVE TO COUNT CALORIES?


This is the worst way to track food intake. You don't want to be that person who has to carry scales around, break down the food in a restaurant meal or type everything that goes in your mouth into an app. The easiest way, and the most accurate, is through hand-portioning your food.