When it comes to losing weight, it’s easy to get caught up in the large end goal. We say things to ourselves like, “I really need to lose 100 pounds” or “I want to be a size 12.” We also talk ourselves into burning a certain amount of calories at the gym.
So often weight loss becomes a numbers game that we forget the small victories that lead the way to the end game. If you have a substantial amount of weight loss in mind, rest assured that you can start shifting your thinking today. With the tips we’ve put together, you’ll be on your way to the body you’ve always wanted, inside and out.
Start enjoying your meals
Many of us pride ourselves in the ability to chow down a piece of pizza in less than two minutes. What exactly is the problem with eating like this? Once you’ve downed your first slice, you’ll eat a second or third as well as a shake, and cinnamon sticks before you realized your stomach is full.
A recent study conducted by researchers at the University of Rhode Island examined the relationship between how fast one eats and the amount of food consumed. Overall, fast eaters consumed 55% more food per minute compared to their slower counterparts.
By eating more slowly, you’ll tune into how your body tells you it’s full. Take the time to enjoy the way your food looks, smells, and tastes. Instead of consuming your steak in less than three minutes, try to stretch it to ten or more. This way your stomach has time to adjust to the food instead of being crammed full in a manner of minutes. Another great tip is to put your utensils down between bites.
Follow the principle of hara haci bu
The Japanese have a principle known as hara hachi bu that translates as “belly 80 percent full” in English. This way of eating is practiced by the residents of Okinawa, Japan. In reality, whenever you eat it takes about 20 minutes for your stomach’s stretch receptors to tell the body how full it really is. Stopping at about 80 percent capacity is a great technique to avoid excessive caloric intake as well as obesity. By following this concept coupled with eating more slowly, you will lose the weight in a healthy manner and keep it off.
Plan your meal ahead of time
Are you a planner? If so, now is the time to start applying this skill to your meals. Studies have shown that spontaneous snacks such as a donut from the break room or a bag of chips fro the vending machine add up quickly. Chances are if you grab something from the vending machine near the drinking fountain, you’ll forget about it later after you’ve already consumed it, therefore you’ve consumed extra and unnecessary calories.
Though it might seem annoying at first, planning your meals ahead of time will assist your weight loss in the long run. It also allows you the chance to put more thought into your choices. It’s a lot easier to pick up a frozen pizza at the supermarket, but taking the time to visualize a balanced meal will guarantee you a slimmer and healthier future.
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