Hunger necessitates the need to eat food but of late people eat for plenty other reasons apart from hunger such as boredom, frustration or stress. Fitness experts recommend that each of us wait for a whole 10 minutes before succumbing to food. This time is good enough for us to analyze and decide whether we are truly feeling hungry or not. If you do feel hungry and this happens quite often there is nothing to panic. What you eat, when you eat and how you eat are great deciding factors on your health. It is possible to avoid starvation, refrain from eating morsels for meals but still lose weight by ensuing certain principles:
Adopt to a regular eating schedule: What you eat and how you eat matters, but these are only 50% of your ultimate plan. ‘When’ you eat too matters greatly. If you allow hunger to reach its peak you are sure to gobble upon food and eat more than your regular portions. Eating meals at stipulated times and also having a light snack in between can save you from hunger which in turn can save you from cravings.
Eat an early lunch: Even a study published in a journal shows that eating an early lunch can promote weight loss. The study participants lost 25% more weight than those who ate after 3 p.m. despite eating the same portions and the same foods. Eating late might create a craving for some junk which might lead to snacking on processed foods during late-evening snack break.
Focus on what you eat: Ditch the smartphone, switch off the television and concentrate on what goes into your mouth. Be conscious of the food placed in front of you and focus on eating it. There are results supporting the fact that distracted eating can add up to the chances of weight gain.
Include vegetables for every meal: The fiber content of vegetables helps you feel full for a longer period without adding much calories. Also, start eating your meal with vegetables. By prioritizing their intake first, you are not paving way for additional portions of food on the plate. Rich in nutrients, vegetables are the right choice to start eating any meal.
Use smaller cutlery: When the plates and bowls are smaller you tend to serve smaller portions of food. We have got the tendency to fill our plates with food irrespective of the size of the plate. Hence, smaller the plate better is it for you to stick to portion sizes. Also, keep desserts or fries at the far end corner of the dining area to avoid repetitive serving and overeating.
Keep Unhealthy food out of sight and bring in healthier ones: It is human tendency to pick something that lies right in front of our eyes and eat it. Applying the same concept, store away unhealthy foods or throw them out. Fill your tables with a bowl of fresh fruits and your kitchen cabinets with colorful veggies.
Maintain a food journal: Writing down what you eat helps to reach your weight loss goals faster. That’s because the individual becomes more aware of what he/she eats and takes concrete steps to improve his/her eating habits and control portion sizes.
Ensure to include all food groups: Never stray away from a particular food group such as fats or carbs. By doing this, you are overloading your tummy with too much of another food group and creating an imbalance finally. Ensure to eat plenty of fruits, veggies, whole grains with a portion of carbs, lean meat and low-fat dairy.
Try to cook most of your meals at home: When you cook it keeps you in control of the ingredients and their quantity. Those who eat at home are likelier to hold excess body fat compared to those who ate less of home-cooked food.
Avoid Soda & Cream: A glass of soda can be gulped in less than a minute but there is a possibility that you have consumed more calories than imagined. In coffee too, avoid whipped cream as it can amplify calorie value multifold times.
Enjoy a cheat food: Depriving yourself of every food you enjoy is going to take you nowhere and all that remains finally might only be frustration. Enjoy a portion of your favorite cookie or dessert once a week. Try eating it for lunch and avoid them completely during dinner. This way you remind yourself that you are sticking to a well-balanced diet plan that doesn’t curb you from everything you want.
If you are looking out for a well-balanced diet plan to lose weight or become fit, get in touch with reputed dietitian nutritionists at www.firsteatright.com. Pair it up with the right exercises and physical activity to enjoy a smooth weight loss journey.
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Dietitian & Nutritionist Dr. Nafeesa Imteyaz.