When it comes to weight loss, one of the most difficult things you have to master is controlling your urge to eat, eat, and eat. Understandably, a person’s eating habits play a significant role in the achievement of his or her weight loss goals. Unfortunately, there’s no way of getting around this part of your weight loss plan.
However, the good news is that there are some small things you can do to keep your body on the track to losing weight. When practiced regularly, these eating habits can positively condition your body and teach it to deal with reduced food intake.
Eat three square meals a day.
While eating three meals a day may sound counter-productive to your goal of losing weight, it’s actually not. So your goal should involve eating regular meals throughout the day, or eating when you’re supposed to. (Although some health enthusiasts suggest taking six smaller meals instead of three regular meals daily.) When you skip meals, you’re likely to get the overwhelming urge to make up for it during the times you do eat by consuming more food.
Also, don’t skip breakfast. Having a full tummy in the morning helps you avoid reaching for those sugary snacks for an energy boost before lunch.
Don’t wait until you’re full to stop eating.
Many people don’t stop eating until they feel that their stomachs are too full to take in any more food. According to doctors, this eating habit stretches the stomach up to 20% each time, resulting in your need to eat more food to feel full. What you should target is about 80% fullness, which your stomach reaches once you first feel that you’re full. If you ignore this initial feeling, you’ll just end up stretching your stomach.
It helps to eat a little more slowly and try to pay attention to what your stomach’s feeling as you eat. Taking a short break once you have that quick feeling that you’re full allows your brain to catch up with the stomach and signal that you’re indeed full.
Don’t multi-task when you eat.
Doing other things while you’re eating makes you more prone to over-eating. You’ve definitely encountered this: you pack too much for lunch one day, and you choose to eat it at your desk while you’re working on an important report. Before you know it, that lunch that seemed to be too much for one meal has gone into your mouth bit by bit. Focus on the activity of eating and relish your food, and you’ll realize that you don’t need much food to feel full or satisfied.