When you were a baby you ate whenever you were hungry and
stopped when you felt satisfied. However as you age, your
mind and body become exposed to numerous fad diets, ads,
the habit of rewarding yourself with food, and using food
as an outlet. This causes you to unfortunately lose the
satisfying feeling and overeat.
What's very important to implement into your lifestyle is
to eat when you're hungry and stop when you're satisfied.
So how can you relearn how to eat when you're hungry and
stop when you're full? Follow the 5 tips below and you'll
be enjoying your food a lot more with the added bonus of
losing a few pounds in the process.
Slow Down
Honestly, this isn't rocket science over here. Anybody can
start eating a bit more slowly…even you. If you've been
reading my newsletters for the past year you might remember
some other eating tips I recommended such as "sip water
between bites" or "chew your food before swallowing".
These tips are all aimed to slowing you down when you eat.
What's interesting is that it takes 12 or more minutes for
food satisfaction signals to reach the brain of a thin
person, but 20 or more minutes for an obese person. By
eating slowly, this ensures that these important messages
have time to reach your brain so you feel satisfied and not
stuffed like a turkey.
Awareness
Take your eating to a whole new level. Instead of just
eating while you work or drive sit down and enjoy your meal
with no distractions. When you do eat while you work, or
drive this distracts you and most importantly your body
will tend not to register the food (calories) and you'll
begin to over eat.
Try and find a quiet place with no distractions to enjoy
your food. I enjoy eating my meals outside, it's peaceful
and there isn't anything to distract me from my meal.
It's all about the first bites
Believe it or not, food enjoyment comes from the first few
bites. After the first few bites your taste buds start to
lose their sensitivity to the chemicals in your meal that
make it taste good. Nourishing your taste buds by really
savoring those first few bites can help you stop eating.
Change it up
Instead of using those enormous plates and filling them up
right to the edge. Switch to smaller plates. This will
help you pay more attention to the presentation of the meal
and increase your awareness of the food in front of you.
The way it works is that your brain looks at the plate and
analysis the portion to see if it's enough. It takes some
time, but in the end it's a lot more beneficial to have a
smaller plate.
Smaller plate = Smaller portion.
Go for the satisfying foods instead
You know the foods that are not so satisfying but still
pack on the calories? You want to stay away from them.
Keep in mind that the higher the fiber, protein, and/or
water content of a food, the more likely it is to be
satisfying in your stomach without going crazy on calories.
Here's a quick list of some satisfying foods.
Turkey Sandwich on whole wheat
Oatmeal
Bean Burrito
Grilled cheese on whole wheat
Veggie omelet
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Marci Lall is a Womens Weight Loss & Body Sculpting
Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results
in minimum time"
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