Learning how to eat healthy, again.
Foods we eat, low
fat, vegan, macrobiotic, raw, whole foods,
have a direct bearing on how we feel: our energy, mood, appearance, and body
image are all influenced by our dietary choices.
In order to solve weight problem, we needed to stop focusing on what
people should be eating and instead focus on why they eat unhealthily in
the first place. Behavioral psychologists have studied and found reasons for
unhealthy eating. For instance:
Convenience is a major factor in what people choose to eat. Having to cook
is a drawback.
Access is key. If candy is within arm's reach, it is hard to resist. If it
is out of sight in a cupboard, we eat less of it. If it isn't in the house at
all, we are very unlikely to actually get in the car and seek it out.
The main causes of overeating bouts are not hunger or the deliciousness of
the food, but emotional and psychological cravings.
Larger serving sizes make us consume more food (even if we don't finish
There is little relationship between meals; for example, eating a large
lunch will not help us eat a small dinner.
We eat or drink more from large half-filled containers than from small
full ones but believe we have consumed less.
In order to overcome these hurdles we need to develop a whole new
relationship between food and body.
Learn to differentiate between hunger and craving: To find out
if you're feeling a craving or getting hungry, give the urge to eat a
10-minute waiting period. If you've moved on to doing something and you
suddenly realized you're not hungry, it was a craving; if the urge to eat is
still there, chances are you're getting peckish. By breaking yourself of
eating when habit, the clock, or your best friend says it's time to eat again,
you will reacquaint your body to eating in response to hunger rather than
Try to overcome the guilt: We love food, but we struggle with
the temptations and the guilt, the way it makes us feel bad about ourselves.
Having to count calories takes away the enjoyment of eating and turns it into
a math game fraught with worry. The need of the hour is to cultivate smart
lifestyle habits that help you
exercise naturally and
eat right without
thinking so hard about food.
Chew your food properly before swallowing: Chewing food certainly
helps with digestion, it also slows down the meals. Try it and you'll be
eating less food. Fast eater, tend to gobble down as much food as quickly as
possible without letting their stomach say, "I'M FULL! STOP!". Slow and
conscious eating, will help you realize getting full and it will feel good to
Eat foods that make you feel good: Learn to identify and
incorporate foods that leave you feel healthy rather than those that leave you
stuffed or guilty. Eating
fruits and vegetables, colorful salads etc. will
make you feel good, so eat them.
Sugar can make you feel
depressed. Too much
corn makes can make you bloated.
Learn to identify serving size: Use measuring cups and spoons to
serving sizes that you would typically eat with the standard serving
sizes listed on food labels. You may be surprised by the amount youíre
overeating. Eating the right kind of food at the right time in healthy
proportion will prevent undesired
weight gain To
exercise portion control try to change your eating habits so that your
snacks are balanced with a variety of healthy foods. Eat the foods
you like to eat, but master portion control. It takes just a slight energy
imbalance to cause a gradual increase in weight . Say you ate just 50 excess
calories a day, that is, you ate 50 more calories than you burned during
physical activity. That means five extra pounds in a year.
Distinguish Between Emotional and Physical Hunger. Physical hunger
is a physiological process that occurs every three to four hours. When you
donít listen to hunger cues, your hunger subsides and your body begins to slow
down to conserve energy. Emotional hunger involves eating when youíre sad,
happy, anxious or bored. Understanding when you are trying to satisfy
emotional needs with food can help you find more appropriate ways to meet
By eating healthy you can develop better looks, better health, better spirit
and above all a better YOU. Eating is a spiritual act. Let's get started on
rediscovering that spirit.