Watching what you eat is the most effective way to lose weight. While the idea of following a strict diet sounds very tempting, it is not always the most practical thing to do. If you eat in moderation and keep a check on your calories, you can enjoy every food and yet keep your weight in check!
Here are some basic things you should do to avoid overeating :
1 . EAT PROTEIN FOR BREAKFAST
Breakfast eating is regarded as a miracle weight loss cure, but only breakfasts high in protein has been proven to suppress appetite and reduce subsequent eating throughout the day.
2 . USE SMALLER PLATES
Using smaller plates and filling them up is a proven way to eat less without noticing.
3 . FILL YOUR PLATE WISELY
For lunch and dinner, fill your plate with 50% vegetables, 25% carbohydrates and 25% protein. For carbohydrates, do not just rely on wheat and rice and have variety of whole grains.
4 . SLOW DOWN
It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. When you eat more slowly, you tend to eat more mindfully, and, in turn, eat less. After each bite, place your fork/spoon back on the plate. By doing so after every bite, you will be forced to slow down automatically.
5 . DRINK LOTS OF FLUIDS
Drinking water throughout the day makes you less prone to unhealthy food cravings. If drinking just water bores you, try green tea, coconut water or chaach.
6 . USE TALLER GLASSES
You can cut down on your liquid calories by choosing narrow and tall glasses rather than shorter, fatter ones.
7 . KEEP SNACKS OUT OF SIGHT
Studies have shown that people eat a lot more when food is visible rather than put away where it can’t be seen, even if they know it is there. To avoid extra snacking keep tempting foods out of sight, or better yet do not buy them. On the flip side, keep healthy foods prominently displayed and easy to reach.
8 . DON’T EAT IN FRONT OF THE TV
Avoid watching TV while having your meals. It is one of the most common distractions and makes you eat a lot more that you would normally. Instead practice mindful eating. Savor each bite and relish the varied aromas and flavors of the food served to you.
9 . DON’T MISS MEALS
Skipping your breakfast will slow down your metabolism and make you snack throughout the day. Skipping your meals during the day can leave you drained and more hungry at night, leading to binge eating and unhealthy cravings.
10 . ORDER YOUR FOOD WITH CASH
When dining out, it is always easier to order food and desserts using your card. When you buy your food with cash you tend to order less and eat healthier.
11 . DO NOT USE FOOD AS AN ESCAPE ROUTE
Many times we eat just because we are bored, tired or tense. This is a very unhealthy practice. When a craving hits, do something else for 5 to 10 minutes like having a fun conversation with a colleague, listening to some music or drinking a glass of water.
12 . KEEP A FOOD JOURNAL
Keeping a food diary is the best weight-loss tool. Several studies have confirmed this, Writing down what you eat will encourage you to think about your food choices all day, and consider what you’ve already eaten and what you plan to eat later.
So, start these simple and easy to follow tips and see how your food habits undergo a huge transformation.
Here are some basic things you should do to avoid overeating :
1 . EAT PROTEIN FOR BREAKFAST
Breakfast eating is regarded as a miracle weight loss cure, but only breakfasts high in protein has been proven to suppress appetite and reduce subsequent eating throughout the day.
2 . USE SMALLER PLATES
Using smaller plates and filling them up is a proven way to eat less without noticing.
3 . FILL YOUR PLATE WISELY
For lunch and dinner, fill your plate with 50% vegetables, 25% carbohydrates and 25% protein. For carbohydrates, do not just rely on wheat and rice and have variety of whole grains.
4 . SLOW DOWN
It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. When you eat more slowly, you tend to eat more mindfully, and, in turn, eat less. After each bite, place your fork/spoon back on the plate. By doing so after every bite, you will be forced to slow down automatically.
5 . DRINK LOTS OF FLUIDS
Drinking water throughout the day makes you less prone to unhealthy food cravings. If drinking just water bores you, try green tea, coconut water or chaach.
6 . USE TALLER GLASSES
You can cut down on your liquid calories by choosing narrow and tall glasses rather than shorter, fatter ones.
7 . KEEP SNACKS OUT OF SIGHT
Studies have shown that people eat a lot more when food is visible rather than put away where it can’t be seen, even if they know it is there. To avoid extra snacking keep tempting foods out of sight, or better yet do not buy them. On the flip side, keep healthy foods prominently displayed and easy to reach.
8 . DON’T EAT IN FRONT OF THE TV
Avoid watching TV while having your meals. It is one of the most common distractions and makes you eat a lot more that you would normally. Instead practice mindful eating. Savor each bite and relish the varied aromas and flavors of the food served to you.
9 . DON’T MISS MEALS
Skipping your breakfast will slow down your metabolism and make you snack throughout the day. Skipping your meals during the day can leave you drained and more hungry at night, leading to binge eating and unhealthy cravings.
10 . ORDER YOUR FOOD WITH CASH
When dining out, it is always easier to order food and desserts using your card. When you buy your food with cash you tend to order less and eat healthier.
11 . DO NOT USE FOOD AS AN ESCAPE ROUTE
Many times we eat just because we are bored, tired or tense. This is a very unhealthy practice. When a craving hits, do something else for 5 to 10 minutes like having a fun conversation with a colleague, listening to some music or drinking a glass of water.
12 . KEEP A FOOD JOURNAL
Keeping a food diary is the best weight-loss tool. Several studies have confirmed this, Writing down what you eat will encourage you to think about your food choices all day, and consider what you’ve already eaten and what you plan to eat later.
So, start these simple and easy to follow tips and see how your food habits undergo a huge transformation.
Be healthy....
Keep smiling always...
Dr.Sanjay Chourasia
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