When you think of weight loss, what do you think of first? Which aspects of weight loss are important, which are essential, and which can you take or leave? You are the judge.
Once you start to go beyond the basic basic information, you start to realize that there is more to weight loss than you may have thought.
It probably comes as naturally to you as breathing – the art of eating. However, you may never learn how to eat well. This is extremely important because unless you learn to eat well, you may never master the art of dieting. In our society, some inappropriate eating habits have become routine. By attacking these habits, you can increase the likelihood that you will actually lose weight.
To start, it is important that you learn to eat slowly. At first, this could be quite a challenge. We have been conditioned to live in a world of fast food. We rushed meals to have time to run to football practice, to a piano recital, or to school and work. We think rushing saves us time, but such a routine can easily backfire, leaving us with unwanted pounds. Studies have shown that it takes at least 10 minutes before the brain receives the message that the stomach is full. This means you could be eating long after you are actually full. Your meal - whether morning, afternoon or evening - should last at least ten minutes. Train yourself to lengthen your meal by engaging in conversation, resting your fork between courses, chewing slowly, and drinking plenty of water between courses. You should also wait at least ten minutes after your main meal before deciding if you need dessert. In that time, you may find that you're not really hungry after all.
Another trick is to place dishes on the counter and leave them there. As a result, you'll actually have to get out of your seat in order to get more food. You may decide it's not worth it. Or you may find that you find you no longer need food between classes. Also, don't eat straight from an ice cream carton, tortilla chip bag, or cracker box. Otherwise, you could easily find yourself overeating.
You must always eat at the table. It prevents you from trying to engage in multi-tasking, like surfing the net, watching TV, or browsing through magazines while you eat. At the table, you'll be forced to focus on how much food you put in your mouth. If you eat elsewhere, you may lose track of how much food you eat.
Let go of the idea that you have to clean your plate. It is simply not true. Research has shown that more than half of adults insist on clearing their plates, even when they're already full. This means that you are simply overstating out of politeness. Such a habit only adds unwanted pounds. Instead of cleaning your plate, try eating only that portion of food that makes you feel full. You will be healthier and happier this way.
Don't keep food in sight during the day. If the cookie jar is open or the pretzel bag is on the table, you'll have a huge urge to eat, even if you're not hungry. After a meal, store your food in the refrigerator, inside your cupboard or in the lazy Susan. This way you will actually have to do some work to get food before consuming it.
If you happen to overeat, don't spend a lot of time sulking. Accept your mistake and move on. If you fired, take corrective action and forget about it. Otherwise, you may find yourself eating out of frustration or quitting your diet. It's better to sabotage a single meal than a lifetime of meals.
You may be self-conscious at first when trying to change your eating habits. Realize that your bad habits didn't start overnight, so it will take time to correct them. Although it may seem like a daunting task at first, it is worth it. You will quickly find that your new eating habits have helped you lose unwanted weight. Sure, techniques like hiding your food and eating slower won't make you lose weight, but they will help curb your sulong term feeding. And you will be a better person for it.
Take the time to consider the points presented above. What you learn can help you overcome your reluctance to act.
