Lose Weight Permanently - No. 9 - Eat Slowly
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Sunday, 18 March 2007 |
You have started a new diet and you realise that it is time to get that weight under control. You know it is hard but you are determined to try. But you still love your food and cannot control the urge to eat as fast as ever. You will fail if do not change this habit. Eat slowly.
Thin people eat slowly in general. It takes anything up to 20 minutes for the brain to recognize the feeling of satiation after eating before your body is cognizant of this fact. This means that when your stomach is full, your brain has not yet told you about this fact. You will continue to eat which is not only a bad habit but is also likely to see you consume an extra 100 to 200 calories per meal. That is not a good habit to continue.
You can still enjoy eating. Take the time you need to fully enjoy and eat your food. Try to eat things that have a wholesome flavour or interesting textures, looks and smells. Food can be exciting if you want it to be. Then you enjoy the process of eating rather than the quick satiety you previously desired. Before long you will become accustomed to this new way of thinking and, therefore, the new way of eating.
There are ways you can eat more slowly. First, tell yourself you are going to do it. Make the effort and don't expect to finish before others. Chat and talk while you are eating. Chew your food for longer and put your knife and fork down whilst your are chewing. Eats slowly, lose weight more quickly. |
posted by ezimind @ 12:03 pm  |
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How To Stop Boredom Eating
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Saturday, 24 February 2007 |
Many people complain that they can't lose weight because they are hungry and feel as if they need to eat all day long. This is not particularly true. How can a person experience hunger pains if they eat all day long? They can't. Having never experienced true hunger pains, eating all day long is a sign of eating out of boredom.
Boredom eating is a common cause of being overweight. People eat without thinking, and sometimes don't realize that they are consuming as many calories as they are. Being aware of what you put in your mouth is the first step in breaking the boredom eating cycle.
If you're serious about losing weight, you need to focus and be completely aware of your everyday actions, especially around food. Bad habits of boredom eating include eating while you're cooking and eating while watching television.
Knowing when you are more likely to do some mindless munching can help you to find a solution. If you eat a lot during evening hours, fill your time with activities that don't allow food: talk to a friend on the phone, paint your nails, or organize your photo album. You'd be surprised at how many tasks you can accomplish while breaking bad habits!
Sometimes people will overeat because they never seem to get that full feeling after eating a sufficient amount of food. There is an easy way to combat this. Simply don't eat anything until you feel hunger pains, and stop eating as soon as the hunger pains go away. You may feel like you aren't eating enough food, but you can eat again when you feel hungry.
A common problem happens when people mistake being thirsty for being hungry. If you feel hunger pains constantly, and you have just had a meal within the past two hours, try drinking a glass of water first. This may be all you need to get you by until your next meal.
Boredom eating can be combated easily by listening to your body. Keep your body hydrated, and listen for your hunger cues. Eat slowly, and stop eating when you no longer feel the hunger pains. |
| posted by ezimind @ 12:01 pm |
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24 Tips for Successful Weight Loss
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Wednesday, 14 February 2007 |
Want to look fit and trim for next summer's season or for that wedding? Here are some healthy, handy tips on how to lose weight.
1. Never skip any meals, particularly breakfast. The first meal of the day triggers your metabolism to start the fat burning process.
2. Six mini meals throughout your day helps keep your metabolism from slowing down.
3. Fiber-rich foods such as whole grains, helps fill you up and aids digestion.
4. Learn to eat slowly, even if others around you are fast eaters. It takes a full twenty minutes before your brain receives the signal from your stomach that you’re full.
5. Be sure to keep a food diary. This really helps you adhere to your eating plan. Just knowing that you have to record that piece of chocolate cake in your diary may help prevent you from eating it or at least to eat only half! Nutridiary has an excellent Free food and exercise log.
6. Get into some form-fitting workout clothes for your “before” photo. Take a photo from the front, side and back. A few successful months later, wearing the same clothing, take the same pictures – you’ll be pleased when you see the results and this will also motivate you to continue.
7. Drinking a minimum of eight 8-ounce glasses of water a day helps your metabolism burn fat.
8. Hot and spicy foods have also been shown to “rev up” your metabolism.
9. When invited to a friend’s house for a meal, always mention your special diet so as not to offend anyone when you show up with some of your own food.
10. When dining out, order a salad to eat before your meal. This will fill you up so you’ll eat less of the main meal. But be sure to ask for a low calorie salad dressing and ask for it “on the side” so you can regulate how much dressing to add to your salad. If they do not have anything low calorie, ask for oil and vinegar, again on the side. Be careful with the oil – use a teaspoon or tablespoon to measure it onto your salad.
11. Increase your activity – do activities you enjoy to prevent boredom.
12. Make a list of reasons why you want to lose weight and refer to it often. Tape it up on the fridge to remind you!
13. Pre-package weighed or measured snacks.
14. Going away? Bring your “before” photos with you. Keep them in an easily viewed spot to help motivate you to not lose touch with your eating plan during your vacation.
15. Calculate your BMI or body mass index which measures the proportion of fat in your body. Check your results to see the proper BMI for your health. Use this handy Body Mass Index Chart to find out if you’re carrying around too much fat in relation to your body weight. The fat is measured using the BMI or Body Mass Index.
16. Just because it claims to be low fat or fat free, that doesn’t mean calorie free! Check those labels!
17. Weigh yourself in the morning unclothed, only once a week. Track your progress in your diet log (see #15 above).
18. Eat your meals on a smaller plate to fool your subconscious!
19. Drink plenty of water while eating to fill you up and help with digestion.
20. Keep your before photo on your fridge.
21. Set several mini goals for yourself. Be sure to write them down and keep them handy. Reward yourself with a non-food reward at the end of successful completion of each goal.
22. Get lots of rest. Being tired lowers your resistance.
23. When eating out, cut your meal in half and pour a lot of salt onto this portion to discourage you from finishing off your plate, or ask that it be packaged right away for you in a doggy bag to be taken home after your meal.
24. In the mood for dessert? Try low fat graham crackers. They are whole grain and a couple of them with a hot mug of tea will help curb your craving for sweets. |
| posted by ezimind @ 12:03 pm |
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