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Easy-to-Swallow Diet Tips
Part One

If weight loss is one of your fitness goals, you might think that going on a drastic, calorie-cutting diet is the only way to achieve it. Not so.

Weight management experts believe that the best way to achieve permanent weight loss is to make small changes that you can sustain for the rest of your life. Following the diet tips below may not be the fast-track to being slim but they are definitely better than losing a lot of weight on an extreme diet in a short amount of time, only to regain everything and more.

Eat slowly
Many people eat too much because they eat too fast. Scientists say that it takes at least twenty minutes for the appetite-regulating mechanism in your brain to signal your stomach that you are full. Chew your food slowly. Put your utensils down between bites. Savor the taste and texture of your food. Try this method and be pleasantly surprised at how you can be satisfied with much less food without being hungry.

Still not convinced? Obesity researcher Thomas Wadden secretly timed participants. The people who ate the slowest had lost the most weight at the end of his 28-week study.

Fifteen minutes
Make a deal with yourself. If you feel you want a second helping, agree that you will get that second helping but only after you have waited for at least fifteen minutes. Most of the time, you will discover that you don’t really want it. Use the fifteen-minute rule to deal with ‘’overwhelming’’ cravings.

Brush your teeth
Brushing your teeth immediately after eating may help stop you from raiding the fridge after dinner. Keeping your mouth busy by drinking a hot non-calorie beverage like herbal tea can stop you from thinking about a high calorie dessert.

Thirst or hunger?
Experts say that some people have become insensitive to real hunger pangs. When you think you are hungry, you may actually be thirsty. Let your body decide by first drinking a glass of water. Wait ten to fifteen minutes. If it doesn’t work, then you must really be hungry.

Planned snacking
It’s normal to be hungry four hours after eating. Plan for these expected intervals by preparing low calorie snacks. Without a prepared snack at four o’clock in the afternoon, you will buy the first thing that looks good in a fast food place or you will grab whatever goodies are in your refrigerator.

Physical or emotional?
Are you really ‘’stomach-hurting’’ hungry or are you ‘’heart-hurting’’ hungry? Food is a source of emotional comfort for many people. Before you give in to your hunger, analyze if you are angry, depressed, sad, or just plain bored.

If determine that you are emotionally hungry, choose another form of coping like calling a close friend, having a massage, or reading a humorous book. Food is a poor solution for calming down frazzled nerves or healing a painful heart.

Downsize snacks
Many people don’t stop eating a snack until there is nothing left in the container. In experiments, participants have even eaten large amounts of stale popcorn simply because it was in a super-sized bag. Get rid of this bad habit by dividing snack contents into smaller containers (don’t do this when you are hungry) or simply buy smaller size snacks.

Non-dominant hand.
It sounds crazy but using your non-dominant hand (your left hand if your are right-handed and vice-versa) while eating finger foods really helps you from over-stuffing your face because it will make you slow down.

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