Daily Times

At some point in our lives, we all pose a question to ourselves as to why do we amass fat? Why couldn’t the human body just stay one size throughout the life span? I am often told by my clients that they don’t even eat that much but still gain weight.

The dynamics of body mechanics are very complex and need a profound understanding, whether you are struggling with weight or maintaining it.

Our cravings for certain foods probably derail us from our desired goal. Some give in to their cravings and devour forbidden food; some might opt for portion control while some don’t go near cravings. There are theories for all, but we now need to see how the brain triggers the appetite. The thought of grandmother’s rice and milk pudding stimulates a response not just in the mouth but also in the brain, which induces insulin from the pancreas before we even start eating. Such a biologically potent stimulus was discovered by Nobel Laureate physiologist Ivan Pavlov, who researched on dogs reflex setup. Each time, dogs were given their favourite treat, a bell was rung and the dogs’ salivation increased with the sight of food. Gradually, the salivation increased only with the ringing of the bell and not the sight of the food. This came to be known as the “Pavlovian Conditioned Reflex.” In the early 20th century, Pavlov had formulated a basic psychological principle, one that also applied to human beings. Thus, the grandma’s pudding is also about feelings and the illusion of comfort, warmth and childhood memories.

Insulin is a key instrument in the symphony of metabolism. Insulin is secreted in the body just as soon as salivary glands are triggered. The more carbs we eat, the more sugar in the blood and insulin increases as well. The lower the blood sugar level, the insulin levels also decrease. Insulin keeps harmony even when the body is running low on blood sugar. It facilitates the use of fat stored in fat cells to keep the muscles going.

Insulin is a key instrument in the symphony of metabolism

Weight gain is due to an imbalance between dietary intake and energy expenditure. Research has found complex pathways in the brain that regulate appetite and endocrine network as well. According to the Journal of Neuroscience, researchers in London found the neurons in hypothalamus become very active during hunger. However, the satiety measures are still subjective to the participants in the research. Different tricks apply to different people. In the 1980s, the French Paradox revealed the “internal cues” to the feeling of fullness were key to the French being the healthiest nation, despite their rich food. Many other nationalities depend on “visual cues.”

Nutritional hunger is a biological need. It is about eating to provide your body with building materials for sustaining energy. However, we can self-sabotage the need with emotions like the desire for comfort, warmth and nurturing. Emotions rank as the most powerful cause of overeating. Emotional eating overrides the internal as well as visual cues.

Not being able to recognise our relationship with food or our internal cues, few tricks can help stabilise overwhelming appetite cravings. Covering the dinner plate with a quarter plate allows us to still sit on the meal table with family and friends and not over pour the food. If you can not avoid at all, use small glass and diluted half a glass with water. Try and have a half a glass smoothie of water-based vegetables before a meal, which allows the stomach to feel full and send message to the brain for internal cues. Refuel every four hours as waiting for long intervals between meals prompts overeating. Small meals keep blood sugar and energy stable during the day. Boost your protein intake from legumes and beans that not only provide fullness but also clears arteries.

A famous mystic Osho defines how humans love illusions, “Man lives through illusion; man lives for illusion; in short, man lives because of illusion; hence, the fear of truth.”

The writer is a wellness and yoga expert. She can be reached at aliya@aliyaagha.com