7 AnswersBrooke Randolph , Marriage & Family Therapy, answeredA really excellent way to control your eating is to be aware of what you are eating. Too often we eat while watching television or working, sometimes not even looking at what we are eating before putting it in our mouths. Being a busy, involved individual, I have had to work on breaking the habit of eating too quickly, while driving, and other mindless eating habits. Many find when they start keeping a diary of what they are eating that they are actually eating much more than they realized. Even if we know how much we are eating, it is hard to actually enjoy food that way.
1 AnswerDr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredBest-selling author Kathy Freston, who recently penned "The Quantum Wellness Cleanse," has inspired countless Americans to look at weight loss in a whole new way. Her key to a maintaining a healthy diet is simple and attainable: Choose what you eat with integrity and care.
Conscious eating means thinking about what you put in your body. Freston, a vegetarian, recommends eating plant-based alternatives to animal foods to not only feel healthier but to become a more conscious citizen of the world.
"People think they have to change everything overnight," said Freston. "We can make small changes, point ourselves in the direction of health, and then just take those little steps and recreate momentum."
This content originally appeared on doctoroz.com
1 AnswerDr. Andrea Pennington, MD , Integrative Medicine, answeredPre-portioned whole grain cookies, crackers and baked chips are great snack options. The best thing to do is to put them in small baggies so you don't eat the whole bag. Try dry roasted nuts with no salt, sugar or honey added, fresh and dried fruits, raisins and microwavable popcorn. Dark chocolate in small quantities will satisfy any sweet tooth. For all you chocolate lovers out there, buy low-fat chocolate with the highest percentage of cacao you can find for the antioxidants.
1 AnswerLaura Motosko, MSEd, RD , Nutrition & Dietetics, answered
Depriving yourself of food, below a minimum requirement for body function of about 800 to 1000 calories for most, will result in a slower metabolism and conservation of energy instead of expenditure of energy for weight loss. Food deprivation resulting in hunger may set you up for failure, resulting in binge eating. All foods in moderation within a reduced calorie diet are more sustainable for weight loss.
Long term healthy weight maintenance that is more satisfying and to prevent chronic disease is best achieved with a steady nutrient dense diet plan including whole grains, fruits, vegetables, healthy fats such as olive oil, proteins including lean meat, nuts, legumes, beans, soy or dairy and reduced saturated fat, sodium and sugar.
1 AnswerLove the hard work you are putting in. Don't let guilt control the way you work through this. With what you are burning you should enjoy the benefit of a good cheat meal every once in a while. If not, you will find frustration gets in the way of enjoying this journey. Remember, it’s a marathon and not a sprint. If we don't take time to enjoy the process, then why are we here?
1 AnswerLaura Katleman-Prue , Nutrition & Dietetics, answeredAsk yourself why hunger is so frightening or uncomfortable. What are your beliefs about it? What will happen if you let yourself get hungry? Here are a few I've come across in my travels:
- If I let myself get hungry, my blood sugar will drop, I'll get shaky, and I won't be able to function: I'm not talking about extreme hunger that impacts your energy level or blood sugar. I'm talking about allowing yourself to experience a natural physical sensation that's cueing you that your body is ready to eat a meal.
- If let myself get hungry, I'll eat everything in sight: This is a story you've told yourself to keep yourself from seeing the real truth about hunger. It may be true that you've let yourself get very hungry and have then overeaten in the past, but again, I'm not talking about that crazy, chew-your-own-hand-off kind of hunger. Hunger and overeating don't have to go together unless, of course, that's what you believe and you turn it into a self-fulfilling prophecy.
- Hunger is too uncomfortable. I can't bear it: Is that really true? Or are you imagining a scary future and tying it to your concept of hunger? Try letting go of your assumption and allowing yourself to get hungry. See what happens.
- It's too scary. I can't let myself go there: Ask yourself, "What am I afraid of? Is it starvation? Is it discomfort? What is so frightening about letting myself experience hunger?"
Find out more about this book:Skinny Thinking: Five Revolutionary Steps to Permanently Heal Your Relationship With Food, Weight, and Your Body
1 AnswerKeri Gans , Nutrition & Dietetics, answeredBy far the greatest number of cravings occurs late in the day, from 3 to about 6 p.m. That’s when your blood glucose drops, making your eyelids droop and igniting your desire to eat. During the dreaded midafternoon slump, all it takes is a cue—a coworker’s candy dish, for example—to find yourself drifting to the vending machine, or the coffee shop downstairs, for a little fat- and sugar-fueled “motivation.”
Find out more about this book:The Small Change Diet: 10 Steps to a Thinner, Healthier You
2 AnswersRobert DeVito , Fitness, answered
Develop a REASON
A reason is your WHY. Why are you attempting to eat healthy and reduce your food intake? Many individuals would state that they desire weight loss. In my experience this goal is too vague and lacks emotional meaning. Work diligently at developing reasons for your wanting to change. The more specific and the bigger the meaning to these "big picture" reasons, the better.
- I am acting as a role model to my children.
- I desire to live a fit and healthy lifestyle both physically and mentally.
- I wish to live a life I will be proud of.
Develop a MANTRA
Just as important as your reasons is developing a mantra. A mantra is a go to positive message to repeat to yourself as a reminder.
A few good mantras are -
- Slow down. Breathe. Choose health.
- I feed my body based on its needs, not instant gratification.
- I am worth the control.
- Take back control.
- I will act as the future person I wish to become.
Develop a GAME PLAN
I have found that many people try to stop over eating while in the heat of the moment. This is not the best time to come up with a strategy for stopping. This must be worked out well in advance and this discipline takes practice.
Try this game plan -
You CAN eat more food, but, not right now.
- Stop and begin to breathe slowly.
- Set a timer for 10 - 15 minutes.
- Drink 1-2 glasses of water.
- Eat a vegetable.
If after the timer has stopped and you have performed all of these actions and decide to eat more, then that is your action. If you are satisfied then stop and move on.
These strategies take time to develop and perfect. Give the effort to gain control for the long-term. You are worth it.