If you are overweight, not only may poor food choices be the cause, but the way you eat can also be a factor.
According to what was published by “SciTechDaily”, one can choose the contents of his meals wisely, and he must also learn how to eat in a way that increases the benefits of satiety, because there are five terrible habits that can destroy the best weight loss plans, as follows:
1. Get fast food
Eating fast food in a hurry leads to weight gain over time, as it is rare that they contain healthy options. The problem with eating fast food is that it contains large amounts of fat and sugar, which cause obesity and other health problems such as diabetes and heart disease.
Eating on the go also increases the release of cortisol, the stress hormone, which promotes weight gain in unwanted areas like the waist and abdomen. One must slow down and savor its food and appreciate its sensory properties, in order to enjoy its meal.
2. Eating in front of screens
A person can become obese by eating while watching his favorite TV show or working on the computer.
3. Crowded dishes
Research shows that the size of the plate or bowl one eats outside the home can affect how much one eats. If he eats food on larger plates and utensils, the food appears smaller on the plate, and the person feels that he has eaten small quantities, and in contrast if the meal is on a small plate, it appears larger, so it gives a feeling of satisfaction and speed of satiety.
Experts also recommend choosing pale colors for dishes because red, orange and yellow are bright and appetite-stimulating, while muted hues of blue, green or brown are less likely to stimulate appetite and cause you to eat more.
4. Eating out with others
Research findings indicate that people consume more calories while eating with others than eating alone, because conversations are distracting and less focus is given to food and how much has been eaten.
It is also more likely, on social occasions, that a person will justify himself asking for a dessert or a high-calorie beverage. A person may feel that it is socially expected or acceptable to consume more calories at restaurants than at home. Of course, it is possible to go out to lunch or dinner with family or friends, but the person must pay attention to the contents and quantities of his meal.
5. Eating to relieve stress
When one is stressed, all they crave is comfort food, such as a big bowl of ice cream or a big plate of french fries. But experts point out that feelings do not improve when eating this way or for these reasons, and a person can become overweight. Eating high-calorie foods when a person is stressed can increase the blood sugar level, which leads to increased insulin production and tells the body to store fat rather than burn it.
Important Tips
Here are some tips to help kick the bad habits of multitasking while eating:
1) When eating, you should sit at a table that is placed in a space away from other activities such as watching TV or working on the computer.
2) Turn off electronic devices before sitting down to eat. Avoid checking email, reading tweets, or watching videos while eating.
3) Take into account eating small bites and chewing slowly, allowing the mind enough time to recognize that the stage of satiety has been reached in a timely manner.
4) Make sure to ask for healthy options when you go out to eat outside the house with family or friends.
5) Realize that eating does not reduce stress and that unhealthy options such as ice cream or french fries indirectly increase stress due to remorse following further weight gain.
