Eat awareness of weight loss: 5 strategies to change your relationship with food
A nutrition expert reveals easy ways to move your approach to eat.
Regarding weight loss, most experts are unanimous that there is more than simply reducing calories and increasing exercise. According to Tara Collingwood , MS, RDN, CSSD, LD / N, ACSM-CPT, a certified, conscious and intuitive sports dietitian can help change your relationship with food and lose weight. "The ability to feel hunger and fullness is a quality with which we were born each," she explains to Better life . "Over time, we develop habits that prevent us from eating intuitively: clean our plates, eat in front of the television, eat because food is there, multitasking and more." Here's how to join a conscious diet in your life.
1 Eat insane: why we eat more than we think
Collingwood explains that most of us eat more than we think. "Believe it or not, we make more than 200 food decisions each day, whether we have hungry or not," she said. "If you are not physically hungry, there is another trigger to eat."
2 These are the biggest triggers for an insane diet
According to Collingwood, triggers include food not only because of hunger, but also things like family, social, smells, boredom, habit, stress, distraction, reward, needs, desires, fatigue, emotion, day of day, etc.
3 1. ask yourself if you are really hungry
First of all, ask yourself if you are hungry physically or if you "want" to eat, encourage Collinwood. "If you are really hungry, take a snack or a meal. If you just eat boredom, emotions or time, redirect to a different activity until you are physically hungry," said -She.
4 Eliminate distractions
Second, eliminate all distractions. "Turn off the television. Stop the computer. Put this book. Eat in the moment, so that you can enjoy the sensory experience of food. Pay attention to the aroma, presentation, texture and To taste. It will help you eat more slowly and measure, that you eat because you are hungry or due to an external trigger, "suggests Collingwood. AE0FCC31AE342FD3A1346EBB1F342FCB
5 Eat at a table
She also explains that where you eat is important. "Maybe you got used to having breakfast on the job way, lunch at your office or eating an afternoon snack in the car. Anyway, eat on the go Rather than a table is not conducive to conscious eating, "she reveals. "Taking the time to sit at a table to enjoy a meal will help you connect to what your body needs."
6 Put your food on a plate
She also recommends eating a plate. "Eating out of the packaging leads to overeating. Putting your food on a plate is a visual tip - this forces you to recognize what you will eat before eating it. Your portion may seem much greater in the plate than He would have appeared in the bag, making you put it back a little later, "said Collingwood.
In relation: 2 alternatives which are just as beneficial as walking 10,000 steps
7 Be aware of your hunger counter
Finally, be aware of your hunger counter. "We are all born with the ability to eat with conscience, but it is a skill that is lost throughout life," explains Collingwood. "Reduce how to eat consciously using a hunger follies counter that classifies your hunger on a scale of 1-10 with 1 being hungry and 10. Over time, you will learn to lower the fork when you are satisfied (6- 7) and eat when you start to feel hunger (3) and don't wait until you don't mind. "
