We all know what to eat and what not to eat. But what many don’t know is the way you eat is also as important, if not more. Here we give you some tips on how to eat so that you remain healthy and slim:
1. When you begin to eat, take a smaller plate. Bigger plates mean bigger portions. And that means you eat more.
2. While you eat, chew your food more. The more you chew, the slower you eat and the more time your body has to register fullness. Grandma is right when she says that you chew should every bite 32 times at least.
3. Make water more readily available. Keep a bottle of water near you while you are working and take a sip or two from time to time. This will not only keep your body hydrated but your stomach full and reduce the hunger pangs. And whenever you are very hungry, before you start gorging on snacks, gulp a glass of water. Most of times, we are thirsty not hungry but we mistakenly eat.
4. When consuming alcohol or soda, the trick is to use a tall and slender glass instead of short, fat one.
5. When taking food, use a plate that has a high contrast color with the food you are going to eat. When the color of your plate matches the color of your food, you naturally serve yourself more because your brain has trouble distinguishing t
he portion size from the plate. That’s plain psychology.
6. Display healthy foods like fruits and nuts on the dining table, so that every time you move within your house you notice it. Again you will eat something that is more in reach.
7. Keep unhealthy foods in cupboards. The old saying, out of sight, out of mind rules here too. Keeping things like potato chips and cookies in cupboards means you cannot reach out to them easily.
8. Serve meals by using the “half plate” rule. When you serve yourself a meal, start by filling half of your plate with green salads. Then, fill the other half with the rest of the food.
9. Use the “Outer Ring” strategy to buy healthier foods. The concept is simple: when you go grocery shopping, don’t walk down the aisles. Only shop on the outer perimeter of the store. This is usually where the healthy food is kept: fruits, vegetables, lean meats, fish, eggs, and nuts. If you only shop on the outer ring, then you’re more likely to buy healthy foods.
10. When craving for sweets, go for the real sweets not the fat-free ones. When you’re craving Butter Scotch ice cream, no amount of fat-free ice treat will make up for it. “Diet foods leave you feeling hungry and cheated,” says Delhi-based nutritionist Suneela Bhatia. “So splurge on one scoop of the real deal and savour it. You’ll be satisfied physically and psychologically,” she says.
11. Always table your meals. Do not eat on-the-run. Studies have shown that on-the-go eaters consume more total fat, as well as more soda and fast food. The less distracted and stressed you are when you dine, the more efficiently your body absorbs nutrients. Turn off the TV, step away from your desk and park the car before you dig in.
12. Always be careful of what you are buying, and read labels before putting anything in the basket. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy.
13. Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.
14. Don’t put any food “off-limits”. It is normal human tendency to want something that is banned. So it is with food. When you ban certain foods or food groups, it is natural to want those foods more, and then feel guilty if you give in to temptation. One way to stop consuming unhealthy food is to reduce the portion size. As you reduce your intake of unhealthy foods, you will gradually experience less craving for them.
15. Be careful when eating out or ordering food from outside. Most restaurant and fast food meals are loaded with sodium, which is bad for health.