Without a doubt, one of the biggest causes of weight creep is unrestricted eating, especially quantity. A small increase in quantity over a prolonged period of time will gradually result in weight rise. And because it doesn’t seem like you have changed anything much it often comes as a bit of a surprise. Here are a few points about how to eat less.

• Mindful eating– this is THE most important point. Eating slowly, chewing completely, and being mindful of the process are the most important factors of reducing quantity. Be aware of chewing your food till it is liquid in consistency and be aware of it being swallowed and travelling all the way into the stomach BEFORE taking the next mouthful. Feel it settling completely.

 

• Slow down– everyone knows it takes 10 minutes for our  brains to register that our stomach is full. If you eat too fast then you miss the signal to stop eating

• Develop sensations– work out your own sensation of what it FEELS like to have eaten enough. You might feel that sensation in the belly button region. It maybe a sense of fullness, heaviness, or simple satisfaction. You never want to feel that sensation at the pit of the throat where you know you’ve eaten too much! Play around with these sensations because if you can develop that acute sensitivity then you have immediate feedback.

• Smaller plate, smaller portions, smaller utensils– generally most of us have been brought up with our parents telling us to “eat everything on your plate” or “don’t get up till you are finished”. This results in eating too much. Try using a smaller plate, filling your plate with less, and even using a smaller fork or spoon to encourage slower eating.

• Prepare to eat more often– when you make the switch to eating less, you will generally find that you get hungry in between meals. If you are not organised and prepared then it’s more than likely that you’ll grab the nearest thing available. Chips, chocolates, and packaged foods. Keep a stash of nuts or carrot sticks and eat these during those in between times.

No wonder the USA has completely lost the plot when it comes to health, weight and obesity. Too much of everything. Supersizing is super stupid. Eat less and enjoy more!

In Health and Wellness

Ranjit