Post by Loupy on Apr 12, 2014 19:08:55 GMT -7
Ten Healthy Eating Habits
POSTED BY DR. GOULD @ www.shrinkyourself.com/
Maintaining healthy eating habits is not necessarily an easy thing to do for anybody. And it's particular difficult if you are struggling with an obsession with food. Here are 10 helpful habits that are important to pay attention to, in order to take control of your emotional eating patterns.
1. Listen to Your Body
Listening to your body means that you carefully observe yourself when you are eating to determine when you are physically satisfied. If you practice listening to your body, you can greatly decrease the amount of food you eat. Many people overeat because they feel like they have to clean their plate or because they want to feel stuffed. But these people aren't listening to the signals from their body telling them that they are physically full.
2. Management Your Hunger
Many people overeat because they don't properly manage their hunger. Some let themselves get too hungry and their hunger forces them to eat too much when they finally see food again. Or, they eat unhealthy food to quickly satisfy their hunger. The best way to manage your hunger is to strategically plan meals ahead of time so you don't get too hungry. The other trick is to carry around healthy snacks so your hunger never gets out of control.
3. Bounce Back
Let's face it - indulgence is inevitable. If you don't indulge yourself, at least occasionally, you'll eventually feel deprived. And the fact is, you can't feel deprived your whole life. Besides there's no reason to feel deprived. You can lose weight without depriving yourself! You just have to be flexible. If you eat too much one day, you have to compensate for it later by eating less or exercising more. Being flexible and bouncing back is the name of the game. Don't let one little indulgence prevent you from managing your weight for a lifetime.
4. Keep Your Goal in Mind
Keeping your goal in your mind when you're choosing what to eat and what to avoid is a big part of winning the weight loss battle. If your weight loss goal slips out of your mind at the sight of your favorite foods, you'll find yourself sabotaging your own weight loss efforts. It's important to stay focused. You need to understand that weight loss happens in the present. If you tell yourself, "This time it's ok," and go overboard on your favorite food, what will prevent you from telling yourself the same thing the next time, and the time after that? Keep your mind on your goal, but always remember that what you do right now will determine how quickly you reach your goal, or whether you reach it at all.
5. Avoid Junk Food
I don't have to explain why this is one of the 10 Habits, because eating too much junk food is a surefire way of keeping your ideal weight out of reach, that's why it's called junk food. But junk food has a powerful hold over some people that can be hard to break and that's why it deserves special attention.
6. Exercise Enough
Exercise is absolutely essential to weight loss. It doesn't matter how few calories or carbs you eat, if you don't use up that energy throughout the week, it will get stored. Getting out there and getting your heart rate up at least a few times a week is key.
7. Use Portion Control
Consciously controlling how much you eat is important. It means you are in charge of what you eat, rather than food being in charge of you. If you know something is fattening, eat a smaller portion. Eat half of something instead of the whole portion. Cutting back on the portion means cutting back on the pounds. Eating smaller portions will also make listening to your body much easier to do.
8. Prevent a Binge
People complain of their inability to control binging almost more than any other essential weight loss habit. No matter what they do, people just can't seem to stop the urge to binge. Whether they binge when they're frustrated, unhappy, or faced with their favorite foods, almost everyone who struggles with weight loss is faced with this foe. Conquering the urge to binge is a necessary step in lifelong weight management. It's important to recognize and address the factors that lead up to a binge.
9. Savor Your Food
Eating slowly and attentively enables you to prevent overeating. Not only does it help you listen to your body and enforce portion control, it makes you take note of what you're eating. If you're eating donuts, you'll recognize that and be able to stop yourself before you eat too many, that is, more than one. If you eat quickly or inattentively, you might not really realize that you're eating too much until it's too late.
10. Choose A Balanced Diet
Choosing a well-balanced diet is key to weight loss. There is plenty of information out there for you. It's not the ability to find a balanced diet plan that's the problem - it's sticking to it. Try to find a well-balanced diet that fits your personal tastes.
Which one of these habits do you struggle with the most?
POSTED BY DR. GOULD @ www.shrinkyourself.com/
Maintaining healthy eating habits is not necessarily an easy thing to do for anybody. And it's particular difficult if you are struggling with an obsession with food. Here are 10 helpful habits that are important to pay attention to, in order to take control of your emotional eating patterns.
1. Listen to Your Body
Listening to your body means that you carefully observe yourself when you are eating to determine when you are physically satisfied. If you practice listening to your body, you can greatly decrease the amount of food you eat. Many people overeat because they feel like they have to clean their plate or because they want to feel stuffed. But these people aren't listening to the signals from their body telling them that they are physically full.
2. Management Your Hunger
Many people overeat because they don't properly manage their hunger. Some let themselves get too hungry and their hunger forces them to eat too much when they finally see food again. Or, they eat unhealthy food to quickly satisfy their hunger. The best way to manage your hunger is to strategically plan meals ahead of time so you don't get too hungry. The other trick is to carry around healthy snacks so your hunger never gets out of control.
3. Bounce Back
Let's face it - indulgence is inevitable. If you don't indulge yourself, at least occasionally, you'll eventually feel deprived. And the fact is, you can't feel deprived your whole life. Besides there's no reason to feel deprived. You can lose weight without depriving yourself! You just have to be flexible. If you eat too much one day, you have to compensate for it later by eating less or exercising more. Being flexible and bouncing back is the name of the game. Don't let one little indulgence prevent you from managing your weight for a lifetime.
4. Keep Your Goal in Mind
Keeping your goal in your mind when you're choosing what to eat and what to avoid is a big part of winning the weight loss battle. If your weight loss goal slips out of your mind at the sight of your favorite foods, you'll find yourself sabotaging your own weight loss efforts. It's important to stay focused. You need to understand that weight loss happens in the present. If you tell yourself, "This time it's ok," and go overboard on your favorite food, what will prevent you from telling yourself the same thing the next time, and the time after that? Keep your mind on your goal, but always remember that what you do right now will determine how quickly you reach your goal, or whether you reach it at all.
5. Avoid Junk Food
I don't have to explain why this is one of the 10 Habits, because eating too much junk food is a surefire way of keeping your ideal weight out of reach, that's why it's called junk food. But junk food has a powerful hold over some people that can be hard to break and that's why it deserves special attention.
6. Exercise Enough
Exercise is absolutely essential to weight loss. It doesn't matter how few calories or carbs you eat, if you don't use up that energy throughout the week, it will get stored. Getting out there and getting your heart rate up at least a few times a week is key.
7. Use Portion Control
Consciously controlling how much you eat is important. It means you are in charge of what you eat, rather than food being in charge of you. If you know something is fattening, eat a smaller portion. Eat half of something instead of the whole portion. Cutting back on the portion means cutting back on the pounds. Eating smaller portions will also make listening to your body much easier to do.
8. Prevent a Binge
People complain of their inability to control binging almost more than any other essential weight loss habit. No matter what they do, people just can't seem to stop the urge to binge. Whether they binge when they're frustrated, unhappy, or faced with their favorite foods, almost everyone who struggles with weight loss is faced with this foe. Conquering the urge to binge is a necessary step in lifelong weight management. It's important to recognize and address the factors that lead up to a binge.
9. Savor Your Food
Eating slowly and attentively enables you to prevent overeating. Not only does it help you listen to your body and enforce portion control, it makes you take note of what you're eating. If you're eating donuts, you'll recognize that and be able to stop yourself before you eat too many, that is, more than one. If you eat quickly or inattentively, you might not really realize that you're eating too much until it's too late.
10. Choose A Balanced Diet
Choosing a well-balanced diet is key to weight loss. There is plenty of information out there for you. It's not the ability to find a balanced diet plan that's the problem - it's sticking to it. Try to find a well-balanced diet that fits your personal tastes.
Which one of these habits do you struggle with the most?
