As 2016 is fast approaching, it is time to start thinking about those small, manageable and REALISTIC changes that you can make to your lifestyle to help make you feel better in the future.
QUIT COUNTING CALORIES
Read the following strategies that will help you to eat right for life:
Give yourself ample time to eat
Those who eat quickly until they are full up are three times more likely to be overweight than those with slower dining habits. Researchers suspect that this is because fast eaters don’t give the brain’s fullness signals enough time to kick in, resulting in overeating.
Try and stretch your meals, even if you are eating on the go, to at least 20 minutes. If you still feel hungry after your meal, give yourself an additional 20 minute break and fill this time up by drinking herbal tea which will in turn take your mind off of noticing the hunger. Only go back for seconds if the hunger signals are still strong.
Take small bites of your food, sit down whilst you eat and chew thoroughly – these are simple tips that can really help both your digestive system and regulating your hunger.
Don’t keep cutting out foods that you desire
By now, the list of foods that you deny yourself is probably as long as your shopping list. If you fancy something, even if it is your grandmother’s lasagne, then have it! Ensure that you take a reasonable portion and relish it! The more that you deny the food, the more you want it and the craving will grow even stronger.
Having said this, it is always worth researching ‘healthy alternatives’. Our previous blogs outline a range of alternatives. For example; curving your cheddar cheese craving by eating goat’s cheese and curving your sweet cravings by eating dried fruit.
Choose the best fuel
“Our bodies weren’t designed to eat something made in the lab” – Somer (2004)
Whole and unprocessed foods are packed with vitamins and nutrients and are often lower in sugar and fat the processed foods. What’s more, foods high in fibre, protein and water can help satiate you faster and longer. The more time it takes for your body to break down a food, the longer you’ll stay full.
Meals high in protein make you feel up to 25% fuller and are more filling calorie for calorie. Make simple, whole foods your first picks when you have a craving. Go with dried fruits when you have a sweet craving and cashew nuts when you have a savoury craving. Choose protein rich foods such as yoghurt and lean meat and don’t forget to load up on those fibre-dense vegetables such as broccoli, spinach and kale.
Eat little, more often
Our Prepped & Packed bags are the perfect little helpers when you want to eat little and often! If you have a busy schedule and know you are going to be out and about, prep your meals the night before and store them in our Prepped & Packed Food Containers for ultimate freshness. These containers are designed to fit perfectly into our bags so that you can say goodbye to your MANY plastic bags!
People who skip breakfast are 4.5 times more likely to be obese than others. EEEK! Studies overwhelmingly link any kind of meal skipping or irregular eating patterns to obesity so please avoid this in 2016!
Eat something small and healthy every few hours. This will ensure that you will never be so famished that you lose control at the first sight or smell of food! In turn, meal times won’t feel like the last supper. Rest assured – you WILL eat again.