Hunger and Appetite Management
The Stronger By Science Podcast
How to Eat Slow and Enjoy Your Meals
There are strategies that can be used to reframe hunger and to reduce its power over people when they are dieting./nOne strategy is to eat slowly and to focus on the flavors and aromas of the meal. This can lead to a greater satisfaction quotient.
Whether you’re trying to gain, lose, or maintain weight, strategic management of hunger and appetite can come in handy. In today’s episode, Eric Trexler discusses a variety of practical strategies for managing hunger and appetite to support a more successful and enjoyable dieting experience.
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TIME STAMPS
Intro/Announcements (0:00)
Practical strategies for managing hunger (4:23)
Adopt an acceptance-based approach (4:53)
Eat slow and savor (speed, focus while eating) (16:18)
- https://www.sciencedirect.com/science/article/abs/pii/S0950329318300582
- https://pubmed.ncbi.nlm.nih.gov/30591684/
- https://pubmed.ncbi.nlm.nih.gov/20351697/
Titrate your amount of non-lifting exercise (21:42)
- https://pubmed.ncbi.nlm.nih.gov/29289613/
- https://pubmed.ncbi.nlm.nih.gov/30131457/
- https://pubmed.ncbi.nlm.nih.gov/24355667/
Reduce meal-level energy density, and make the easy swaps first (35:57)
Opt for harder food textures (49:55)
Minimize foods that are hyperpalatable (53:01)
End the meal strategically (green tea, capsaicin) (1:02:14)
Eat enough fiber and protein (1:07:29)
Summary of strategies (1:15:31)
Strategies for bulking / weight gain (1:16:36)
Conclusions and practical applications (1:25:28)
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