1. Eat mindfully
I know this sounds like hippie-speak but eating slowly and concentrating on the food in front of you will help you eat better. For a start, slowing down the rate of eating and putting your utensils down between mouthfuls forces you to listen to your body’s signals of hunger and fullness. Chewing your food starts the digestion process as your saliva contains the enzyme amylase which begins the breakdown of starches in the mouth. Chewing well reduces and grinds food into a “slurry” that makes digestion easier.
2. Forget dieting – eat for life
Nutrition is not about dropping a dress size. It’s about eating well to nourish your body. In other words, a nutrient-dense diet.
3. Listen to your stomach
Learn to stop when you’re at a comfortable 5 out of 10 full. Not an over-stuffed 7 or 8 out of 10 as happens often if we eat out all the time. You can easily rate your fullness level so you can work out a comfortable point of fullness (satiety) to stop eating. Best of all, this works with ANY diet or program.
4. Keep portions moderate
Steer clear of huge portion sizes or seconds as these are a key cause of obesity. The bigger the portion in front of you, the more you tend to eat – and that’s been proven through research.
- Serve meals on smaller sized plates and bowls. Use small – not oversized – spoons.
- Measure or weigh your portions of rice, pasta or meat once so you know what a standard size serve looks like.
- When you’re serving, take notice of how much you serving – is it the suggested half a cup OR really 1 1/2 cups.