How you eat is as important as what you eat
If you are worried regarding gaining weight, the food you eat may not be the only source of the problem. There may be problems with the way you eat. Choose a healthy diet, but you need to learn how to eat well to maximize the feeling of fullness you get from eating.
Eating well means choosing healthy foods and creating an environment where you can resist temptation. The American scientific media ‘Cytech Daily’ introduced 5 habits that can ruin your weight loss plan.
1. to eat while walking
Eating while on the move is a habit that can lead to weight gain. In a busy life, I enjoy eating simple meals that can be eaten in a hurry, but most of them are not very healthy choices. Fast food contains high amounts of fat and sugar, which have been linked to obesity, diabetes and heart disease.
Also, the brain doesn’t know that when you’re full of food, you’re full. It takes regarding 20 minutes for the brain to transmit the message. Eating while on the move increases cortisol, the stress hormone that promotes weight gain in areas like your back and abdomen.
On busy days, plan ahead. Prepare a healthy snack, for example, eating half an avocado with whole grain crackers. If you don’t have time for a proper meal, make a salad at home using fresh ingredients.
2. Munch in front of the screen
Do you eat while watching your favorite TV show or working on your computer? This habit will increase your waist circumference. It can reduce the enjoyment of eating because you don’t taste it properly. Here are some tips to help you break the bad habit of multitasking while eating.
1) When eating, sit in front of the table and eat. Do not eat in front of a TV or computer screen. If possible, create a specific space for dining where you can’t watch TV or work on a computer.
2) Turn off all electronics before sitting down to eat. Don’t check email, read tweets, or watch videos while eating, even for 10 minutes. Helping you focus on eating can help you enjoy your food more and feel satisfied following eating.
3) Chew slowly, one small bite at a time. Helping your brain recognize that you are full can help you avoid overeating.
3. Serve food in a large bowl and eat.
Studies have shown that the size of the plate or bowl you use to eat can affect your intake. When food is placed in a large tableware, the food appears to be smaller. You may feel like you’ve eaten less, so you’re more likely to eat more. When served on a small plate, the food looks plentiful, so you can be satisfied with a small amount. If you want to cut down on your calorie intake, consider using a smaller bowl. Choose calm colors such as blue, green, and brown for the bowl. Red, orange and yellow are bright colors that stimulate appetite.
4. Eat out often with people
One study suggests that you burn more calories when you eat with others than when you eat alone. This is because when you eat with other people, you get distracted by conversations and good times, so you focus less on the food.
Social gatherings are more likely to justify ordering high-calorie desserts or drinking high-calorie alcoholic beverages. When ordering dessert, one person’s choices can affect everyone else’s choices. Moreover, if you drink alcohol, you may not be aware of how much you are eating.
Try to stick to a balanced diet of protein, carbohydrates and fat. When dining out with friends or family who enjoy unhealthy meals, convince them to order something healthier.
5. Eat to relieve stress
In a stressful situation, they crave ice cream or potato chips. But that doesn’t make you feel better. only gain weight.
Eating high-calorie foods during stress raises blood sugar levels. Increased insulin production can send a message to the body to store fat instead of burning it. This way, you can start gaining weight because of stress, rather than losing weight because of stress from work.
Instead of food, find other ways to relieve stress. For example, listening to music or chatting with innocent friends.