Do you want to lose some extra kilos? Have you ever wondered what strategies may help you lose weight quickly?
There is no shortage of weight loss programmes in market to choose from, each claiming to have the key to shedding kilos. Most people jump into diets and exercise plans for quick fixes when feeling frustrated but end up feeling tired and stressed out. In this blog post our approach prioritizes health over arbitrary weight metrics, emphasizing long-term consistency in exercise and promoting a healthy eating style, steering clear of fleeting diets. Plus, we'll explore the rising trend of mindful eating as a smart and effective strategy for sustained weight management.
When embarking on a journey to optimize your health, it's vital to maintain a positive and health-oriented outlook on life. Scientific research emphasizes the role of behavioral psychology in achieving sustainable weight loss. When speaking about weight loss, we cannot ignore the importance of a positive mindset playing its role in long term weight management process. Our thoughts, feelings, beliefs, and attitudes exert a profound influence on our biological functioning and physiological states, making a positive mindset a powerful asset on your weight loss journey. Studies reveal that making even slight shifts in our values, fostering positive thoughts, setting smart goals for optimal health, boost self-esteem and play crucial roles in enhancing the prospects of lifelong weight management success.
Transforming and adopting to healthy lifestyle involves mindful eating as well. Mindful eating is gaining popularity and serves as an effective alternative and smart strategy being used to manage weight consistently.
What is mindful eating?
Mindful eating is a mind-body healthy approach that refers to having self-awareness when eating food; noticing and enjoying the food flavours, smells, colours, and textures and feels in your mouth.
How are the mind and gut connected?
Mindful eating enhances digestion. Eating in a relaxed state may reduce symptoms like bloating and indigestion. Studies suggest that poor chewing has been linked to decreased nutrient absorption. To be more specific, digestion isn't such a simple process, it involves a chain of connections with other parts. For example, it involves a complex chain of hormonal signals sent between the gut and the brain, i.e., the nervous systems. The brain will note satiety only after 20 minutes. So, if one eats too quickly, the brain will record fullness only after the person has overeaten because the brain didn't convey the message before that.
According to several studies, mindful eating is quite helpful and beneficial when treating certain eating disorders like emotional eating or compulsive overeating or when trying to meet weight loss goals, their number of binges reported per week dropped back significantly.
So, here are few tips for mindful eating:
• Formalise eating as you make a choice of eating on a table (turning off technology helps) Before you sit down to eat your meal, bring your awareness to your healthy eating goal. Pause for a moment before you eat to say a prayer or cultivate gratitude.
• Drink a glass of water before starting eating.
• The portions on your plate are as important as nutrients of your food. Fill half of your plate with vegetables, a quarter with lean protein and a quarter with starch.
• Use smaller plates, bowls and glasses. A smaller portion will look large when it is in a little dish. When fixing your plate, limit portions of food to one scoop/serving or less.
• Dedicate the first five minutes of eating to silence. All you should think of is about the food.
• Focus on chewing well, think about your bites and their size and take conscious breaths. Try taking as small bites as possible while slowly and thoroughly enjoying and allow more time for the food to digest and trick the brain to notice fullness.
Daily food management
Make healthy choices when it comes to managing diet. Be mindful what you are consuming and how much, would make lot of difference.
• Stay well hydrated during the day having at least 12 glasses of water. Start your day with a glass of water. Check out your water intake in three to four hours.
• Consume food in moderation with a higher focus on fruits, veggies, grains, and legumes.
• Wait 20 minutes before eating something you are craving. Eat only while sitting down at the kitchen or dining room table. Do not eat while watching television, reading, cooking, talking on the phone, standing at the refrigerator or working on the computer.
• Replace eating with another activity that you will not associate with food.
• Keep tempting foods out of sight and have healthy snacks at your disposal. For a mid -morning or afternoon snack Choose healthy alternatives such as fruits, nuts and seeds. Avoid nibbling on sweet treats by chewing gum, or drinking water.
When preparing food
• Be present and cook consciously. When cooking, take some time to enjoy the process.
• Don't snack while cooking meals
• For food tasting use a quarter teaspoon want to test your food.
• Try to only fix what you are going to eat, leaving yourself no chance for seconds.
• If you have prepared more food than you need, portion it into individual containers and freeze or refrigerate immediately. To ensure optimal food storage, when you find yourself with surplus food, consider portioning it into individual containers for effective refrigeration or freezing. This simple step not only promotes food preservation but also minimizes waste."
Dining out / social eating
• Eat something light before leaving for social dining.
• Try to fill up the plate on low-calorie foods, such as vegetables and fruit, and eat smaller portions of the high-calorie foods.
• Eat foods that you like, but choose small portions.
• Do not skip other meals in the day to save room for the special event.
• When eating at a restaurant order à la carte rather than buffet style.
• Order some vegetables or a salad for an appetizer instead of eating bread.
• If you order a high-calorie dish, share it with someone.
• If you do have dessert, share it with two or more people.
• Exercise regularly to maximise benefits.
With these tips, you can make healthy eating choices while also maximising the enjoyment from each meal!
Above information by Wellness Excel is for health awareness and educational purposes only and is not intended to substitute the advice of your doctor or other health care provider. For any underlying medical condition, we encourage you to discuss your concerns with your GP or a medical professional.
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