strategies proven to help you lose weight
Every individual in this generation is aware of the fact that they should savor their meals slowly at the dining table. But on the contrary, all of us are so over consumed with work that we tend to think of food to be a secondary choice. And this goes to compel the body to give up health in exchange for productivity. So, if you’re one those individuals who is trying to lose weight, forcing yourself to focus on your food instead of diverting your concentration on other aspects of your daily life can prove to be challenging.
A recent research that looked at multiple studies on mindful eating found that participants ended up losing weight in every single study. Not only that, but people usually continued to drop pounds over a follow-up period. This goes to show that the key to not gain weight after following a healthy eating plan is to keep putting an effort to eat mindfully even after you have completed a specific diet routine. While most people can lose about five percent of their bodyweight by following a healthy eating plan for a few months, they’ll typically gain it back once they hop off the wagon.
But then again, knowing that you need to do something and actually doing it are two different things. So here are a few pointers to make things easier for you, a derived from a research by Carolyn Dunn, Ph.D. titled “12 Mindful Eating Strategies”.
While these tips weren’t a part of the latest paper promoting mindful eating, they definitely give some solid advice. Here are some examples:
FILL YOUR PLATE WITH PLANT-BASED PROTEINS, LIKE BEANS.
Thinking about bringing more plant-based dinners to the table but worried about your family’s protein intake? Leave those worries at the deli counter. They’re super filling, so it’s harder to over-eat.
CHALLENGE YOURSELF TO MAKE MEALS LAST AT LEAST 20 MINUTES.
Slowing down on your eating speed helps you get in touch with your hunger and fullness cues—and if you look at eating as a game instead of a mandatory thing, you’ll be able to have more fun with it. Some strategies that can help you get there: putting down your fork between bites and starting with a smaller serving than you’d normally get (you can always grab seconds if you’re still hungry later).
ASK YOURSELF IF YOU WANT TO EAT BECAUSE YOU’RE STRESSED OR BORED BEFORE YOU DIVE FACE-FIRST INTO A BAG OF CHIPS.
If you are stressed or bored, that’s totally normal! But instead of diving right into a pack of chips, maybe try something else first—like yoga, journaling, taking a few deep breaths or whatever that might help you calm yourself down.
IF YOU’RE PLANNING TO SPLURGE ON A TREAT, MAKE IT SOMETHING YOU REALLY LOVE.
Make sure to savor each bite and stop when you’re not really enjoying it anymore. The most pleasure usually comes from the first bite, so you may not even need to eat the whole thing to feel satisfied. To keep it simple always know that the food that you want to eat can be available any time you want, so don’t just eat thinking you don’t have a tomorrow.
DON’T EAT WHEN YOU’RE WORKING, READING, OR WATCHING TV.
No way around this tip. It’ll take some practice and may feel weird at first, but it’ll become easier with time. If you are one of those individuals who likes binging on series while you take a bite of your meal, you seriously need to rethink your choices as you might not realize it right away, but it isn’t helping you loose that extra pound.
AFTER BREAKFAST, STICK TO WATER
At breakfast, go ahead and drink orange juice. But throughout the day, focus on water instead of juice or soda.
WAIT UNTIL YOUR STOMACH RUMBLES BEFORE YOU REACH FOR FOOD
It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry.