How to eat more consciously to lose weight

164_D&N_AIn a world with a fast food joint on every corner, lumberjack portion sizes, and heavily processed microwavable meals, it can be an ongoing fight to maintain a healthy diet. And for many of us, let’s face it, watching what we eat just isn’t a priority – especially when there are bills to pay, family commitments, visits to the doctor, car repairs, vacations to plan, and a never-ending list of tasks and obligations to meet. So it’s no surprise that our waistlines tend to expand when we’re not paying attention. With that said, what can you do? Eat consciously. The simple act of paying attention to the actual process of eating can have a dramatic effect on weight loss. Here are three ways to get you started.

Eat slowly

In our deadline-driven lives, it often feels like every day is a race to the finish line. So when you sit down for a meal, your priority may be to scarf it down quickly, instead of enjoying each and every bite. This can lead to not only overeating, but also making poor choices and consuming food that is high in calories. And if you eat this way often enough, there may come a day when you wake up and no longer fit into your favorite pair of jeans.

To prevent this depressing scenario, slow down and focus on each bite. Enjoy the texture and the subtle flavors concealed in each mouthful. Put your phone down, stop staring at the TV, and simply eat your meal – and nothing else. By doing this, you’ll eat slower, be more in touch with your body’s hunger cues and therefore be less likely to overeat.

Stop eating when you’re 80% full

Speaking of overeating, so many of us have a habit of stuffing ourselves till we’re red in the face. And it’s easy to do when you have a huge plate of food in front of you.

To fix this, there are a number of tactics you can try. If you’re a person who is constantly compelled to eat every last crumb, try using smaller bowls and plates to serve your food on. To go along with this, it may also be helpful to determine your portion size in advance: put a certain amount of food on your dish, and refuse to eat a bite more.

Lastly, we all know how some restaurants like to serve enormous plates of food. So what can you do when you’re out with your friends and you’re suddenly served a meal fit for two people? Well, this is a bit of of an extreme idea but, if you can summon the courage, it’s worth a try and can be quite effective. Before your meal, try asking your waiter to only serve you half of your food while he wraps up the other half in a doggy bag for later. Yes, he may think you’re a weirdo, but this is guaranteed to ensure you don’t overeat. Perhaps an easier alternative, though, is to simply order one plate and share it with a friend.

Correct your diet – one food at a time

If you’re a fast food addict, a regular burger or pizza eater, or have an overactive sweet tooth, there’s a good chance you may have more than one poor eating habit to correct. And trying to fix them all at once is a surefire way to fail completely. So instead, start small. Take a month or two, and solely focus on eliminating soda from your diet. Once you’ve got that down, try cutting your sugar intake in half the next month. Take baby steps and you’ll eventually achieve a healthier diet that will not only slim down your waistline, but also have you feeling great.

Want more tips to shed pounds fast? Call us today to talk with one of our nutrition experts, and start losing weight now!

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