When you're drooling over a plate of cookies the best thing is to just take one, savor it, and put the rest away, right? But while this sounds great in theory, we all know it's just about the hardest thing ever to just walk away. However, with these awesome, science-driven, expert tips, you can get your mindless munching under control! These 6 tips will make a huge difference in your diet!
Stop multitasking
I'm so guilty of this one and I think most of you will agree. How often do you eat while working, watching TV, checking your email, or just standing next to the fridge? Instead, sit down at a table (without a television nearby) and focus on what you're eating. When you're chewing and savoring each bite, you're much less likely to overeat.
Try positive reinforcement
Reward yourself for good behavior, not pounds lost. And don't reward yourself with food, either. Pick two healthy habits, like snacking on fresh fruit or veggies instead of a processed snack or drinking 2 liters of water daily. Then mark your progress on a calendar. For every week of following these habits, treat yourself with something non-food related, like a new pedi.
Learn to recognize true hunger
Sure we do eat when we're simply hungry, but how many times have you found yourself in the kitchen because you're upset, bored, or just enticed by something that looks good? Hunger is what you feel in your stomach when it's empty, but if what you feel is coming from your mouth or head, then it's probably not hunger. Try the "tofu test"—if a block of tofu sounds appetizing, you are likely truly hungry. When I'm not sure if I'm just in a snacking mood, I'll grab a few celery or carrot sticks and munch on those. If I'm still hungry 20 minutes later, then I know it's the real thing.
Follow the 25 percent rule
Research has found that if you eat just one-quarter of something, and then distract yourself for 15 minutes, you feel just as satisfied as when you eat the whole thing. So next time you're about to smash a gooey, chocolate chip cookie, break off just a small piece. Savor it, and put the rest back in it's wrapper. Then make a call, get the mail, do the dishes, or whatever. It will take your mind off the sweet treat and you'll realize you're plenty satisfied from just that small portion.
Go small and go slow
If you're a great cook, it's understandable to crave seconds. During meals though, try not to reach for those seconds until 20 to 30 minutes have passed. More than likely by this time, you'll no longer feel hungry. The satiety cue that says "I'm full," actually comes from your intestines and needs some time to reach there. Taking smaller bites of food can help the process. You can eat a piece of pie in five bites or 25 bites, so why not eat it in 25 bites? That's 20 more bites of pleasure, and it forces you to slow down.
Consider the ultimate outcome
When you see delicious food, whether it's your favorite candy or the pizza you always crave, don't think just about how good it will taste. Instead, focus on how it's going to make you feel after you eat it. You might get annoyed with yourself for this, but, more than likely, the ultimate outcome will help curb any binge-eating.
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