This sounds almost too good to be true, but the secrets to permanent
and quick fat loss are to follow these four simple do-able tasks. (I
hate rules).
- Eat When You Are Hungry
- Eat What You Want
- Savor Every Bite
- Stop Eating When You Feel Full
Okay, wait. There’s one more. Water. Gotta have plenty of water. So that’s five. 5 Simple Tips. Here we go!
lose weight
lose weight
#1 Eat When You Are Hungry
One thing I’ve been guilty of is NOT EATING. I get up, rush around
to get ready for the day, grab a cup of coffee and I’m on my way.
Before I know it, it’s late afternoon and I am starved! If you want
quick fat loss, you don’t get it by depleting your body.
But, what I know for sure is that when we don’t eat, our bodies think that we are actually starving.
The human body is really an amazing machine. When the body isn’t fed,
it goes into fat-storage mode (just in case we don’t get to eat for a
long, long time). Your metabolism slows way down to conserve precious
energy. This is part of our DNA. Caveman stuff. (The last thing I
need is more fat-storage and a slower metabolism)
When my brain is working correctly, I get up, have coffee, and notice that I feel kind of hungry.
Not famished. Usually an egg and piece of toast will do the trick.
It’s just a matter of learning to pay attention to our bodies and trust
that IT knows what’s best.
- Sometimes we get into this routine of eating for many other reasons besides being hungry. For instance:
It’s time for dinner.
It’s a birthday party!
Everyone else is eating.
I’m bored.
I just need something to munch on.
If you can start learning to feel what is going on in your
body, it will send you signals about what you eat, when to eat and how
much you should eat.
lose weight
lose weight
#2 Eat What You Want
This one will turn a lot of heads! I think the worst thing we can do
when trying to lose weight and focus on quick fat loss is to set up
dietary restrictions.
Personally, if someone tells me I can’t have this or that, I somehow
want it more. I may only eat one piece of pie a year – Thanksgiving.
Okay, two pieces of pie a year. Anyhow, if suddenly, I am not allowed to have pie, I’ll be out buying a Granny Smith’s Dutch Apple Pie in a heart beat.
Isn’t it funny the things pregnant women crave? Many nutritionists
say it’s because the body knows what it needs to “build” this baby.
Some folks are going to believe that women gain “too much” during their
pregnancies, therefore their cravings are “bad”. I disagree. True
enough that many women gain more weight than is healthy when they are
pregnant, but you can’t simply say it’s because of WHAT they ate. There
are many other factors to consider. Too many for this discussion,
anyway.lose weight
Scientific Evidence
During the 1930′s a pediatrician, Dr. Clara M. Davis, conducted a study where
she found that children, when allowed to make their own decisions about
what to eat, would choose an overall balanced diet. The study has been
debated at length, partially because most of the data Dr. Davis
collected has been lost. Most will conclude, considering certain
variables like the types of foods available, the economy (the study was
conducted during the Depression), and how much variety a child’s parents
have made available, that the study still holds true.
No food should be off limits-as long as you follow these simple rules tips.lose weight
#3 Savor Every Bite
When you are eating food that you want to eat when you are hungry, you should take the time to enjoy every single bite.
Haven’t you ever “wolfed down” or “inhaled” your food? You gobbled
it up so fast, your tongue barely had time to recognize the flavors.
Being deliberate in slowing down while you eat accomplishes a few things
that will help you lose weight by eating less.
Biology Lesson
Scientists say that it takes as long as twenty minutes for your
stomach to send a message to your brain that you’ve had enough. Think
back to the last time you sat down for a meal. Did you finish in less
than 20 minutes?
The process is the release of Serotonin. It’s mostly found in the
intestinal tract and is used to regulate intestinal movements. However,
about 10% of the Serotonin produced has a number of other functions
which affect mood, appetite, and sleep. Some call it the “happy
chemical”.
When we eat, Serotonin is released and we feel “happy” or satisfied.
The problem with eating too fast is that by the time the chemical has
reached our brain, and our brain tells us we’ve had enough to eat, we’ve
already had too much to eat.
How to Savor The Flavor
Immediately after that first bite, put down the fork. If you’re
eating a sandwich or other finger food, put it down. Chew. Slowly.
Notice the texture and the different seasonings. Chew some more. Have a
drink of water. With your next bite do the same.
Really take time to enjoy what you’ve decided to eat.
The first time you do this, being acutely aware of what you’re
eating, it will feel a little weird. That will pass. You’ll begin to
notice that you really enjoy certain things, and may even learn to like
some things you hadn’t cared for in the past.
#4 Stop Eating When You Feel Full
Oddly enough, this tip is the most difficult to do. If you’re like
me, I go from one extreme to the other. I’m either extremely hungry or
stuffed to the gills. Rarely is there an in-between.
The good news is that if you are eating when you’re hungry (tip #1),
eating foods you enjoy (tip#2), and eating slowly (tip #3), this one
will be a lot easier.
More Biology
We have an internal gauge that tells us when we are hungry and when
we’ve had enough. Paying attention to this is critical if we want to lose weight and keep it off.
Have you ever driven a car with a broken gas gauge? Kind of hard to
tell if you’re going to make it to the next stop or not. You can guess
at it and hope you make it, or you can repair the bad gauge.
That’s what we have to do when we plan to lose weight or plan to keep
it off. Reset/Repair our gauge. What this takes is no more than
learning to pay attention to the signals our body is giving us AND
learning a new way to respond to those signals.
You’ll have to be aware enough to recognize when you are satisfied.
(This comes a few mouthfuls before being full!) When you are savoring
the flavoring, notice that once your hunger has been satisfied, each
bite you take after that won’t have the same zing. That’s a clue. Pay
attention.
Forget About Cleaning Your Plate
That “rule” is both worn out and dangerous. When you feel full, stop
eating. No matter what’s left on the plate. Save what’s left for
tomorrow. Feed it to the dog. Give it to the neighbor-but don’t eat it
if you’re full!
#5-Drink More Water
At a minimum, we should drink 1/2 our body weight in ounces of water
per day. So, if you weigh 160 pounds you should drink 80 ounces of
water a day. Don’t freak out. That’s 10 ounces in 8 hours. Not a big
deal.
Think of it this way. If it’s true that our body is about 75% water,
and needs all that water in order to function properly, what are you
doing to make sure there is a sufficient supply?
Here’s another tip about water. Sometimes the body can mistake
hunger for thirst. It’s almost impossible to tell the difference. So
when you feel a little hungry, try drinking a big glass of water. Wait
about twenty minutes and see if you still feel hungry. If you do-eat.
If not-you weren’t really hungry, you were thirsty. Have some more
water.
Scary Biology
One of the first signs of dehydration is thirst. And chronic dehydration is a major cause of aging. It’s true. Look it up here.
Benefits
- You will feel better
- You won’t be stressing over what to eat/what not to eat
- You will feel that you are in control
- You will realize that it is possible for you to lose weight
- It will be easier than you thought it would be
What If I Stumble?
You will. Everyone stumbles. If you know that going in, and have a plan, you’ll come out a winner. Here’s the plan:
- Don’t give up.
- Don’t beat yourself up (again).
- Remind yourself of the 5 simple
rulestips. - Give yourself a chance.
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