Posts Tagged ‘External Cues’
These tips for weight loss without dieting are so valuable because let’s face it, sometimes life gets hectic yet you don’t want to abandon your weight loss goal. These tips are actually ways that you can modify your current behaviors so you naturally slow down your eating and become more mindful without the need to follow a strict diet.
1. Learn to eat mindfully. I have used this tip successfully with countless clients who have found that it not only slows them down while eating but naturally helps them eat less and be more satisfied.
To learn to eat more mindfully try eating with all 5 of your senses: Take a bite of food and before putting it in your mouth look at it and notice anything distinguishing about how it looks, then notice if it has an aroma; then put it in your mouth and listen for a crunch, also notice how it feels in your mouth and finally pay attention to how it tastes.
2. Keep a food journal. If you have done this in the past you might have found it helpful yet a bit tedious. Regardless of your “now” feeling about keeping a food journal know this…It Works!
Research on a large group of individuals found that those who kept a food journal lost twice as much weight as those who did not keep one. It doesn’t require a diet, just a commitment to writing down what you eat.
3. Eat by your true hunger level. Have you ever eaten just because others were eating, or you were bored or the clock on the wall said it was lunchtime? When we eat because of external cues we rarely pay attention to how hungry we feel.
Learn how to rate your hunger and then use this as your cue to eat. Try creating a scale of 0 to 10 where “0″ means you are starving and “10″ means you are stuffed then strive to stay at mid-range; if you are not truly hungry than wait till you are.
You can use these 3 tips for weight loss without dieting and by incorporating them into your daily routine and you will find that you feel more in control of your eating.
Dr. Becky Gillaspy is an experienced and respected weight loss coach. Her highly popular weight loss program reveals her inside secrets, tips and strategies that allow her clients to routinely lose up to 8 pounds in just 2 weeks. To discover her winning formula for FAST WEIGHT LOSS CLICK HERE. If you are considering going on a diet or losing weight you will want to read THE WEIGHT LOSS BLUEPRINT to get started the right way. Article Source:http://www.articlesbase.com/health-articles/3-tips-for-weight-loss-without-dieting-1545385.html
Help For Overeaters – 3 Strategies to Stop Overeating Without Dieting
Posted by: admin
November 20th, 2009 >> Healthy Weight Loss
Overeating can of course lead to weight gain; this article offers help for overeaters by sharing 3 strategies to control the amount of food you eat without the need to be on a diet. These strategies have proven effective with my weight loss clients and I know they will be effective for you as well.
Overeating is so easy to do because we live in an environment where food is readily available and for the simple fact that eating is typically an enjoyable activity. But like most things, too much of a good thing is not always good. Overeating can easily lead us to put on unwanted pounds.
There is help for overeaters and by learning and following these simple strategies you will notice that you naturally eat less and enjoy your food more.
1. Learn to eat mindfully. Do you eat too fast? Do you absent-mindedly put food in your mouth? Do you ever finish off a bag of snacks only to wonder how on earth you ate the whole thing? These are all symptoms of mindless eating and in order for you to get your eating under control you need to reverse this.
Start by committing this week to being aware of all of the food you eat. Look at your food before putting it in your mouth, notice the texture the food item when it is in your mouth and listen to the sound it makes when you bite into it. By bringing your senses into conscious awareness you will naturally eat slower and enjoy the taste of your food more.
2. Eat when you are physically hungry. Do you eat because it is “lunchtime”? Do you eat just because others are eating? Do you ever check in with your stomach to see if you are actually hungry at these times? We are conditioned to eat based on what is going on around us or what fast food commercials are telling us to eat but if we make our food choices based on these external cues we will never feel satisfied.
The next time you feel like eating ask yourself, “how hungry is my stomach?” If you are full or satisfied then allow yourself to wait until your body needs food.
3. Stop when you “think” you should be full. There is a delay between when you are actually filled up and when your brain catches on that you are filled up. You must accommodate this delay in order to avoid overeating. When you know intellectually that you have had enough food separate yourself from eating by chewing a piece of gum or sipping a hot drink or brushing your teeth. This gives your brain time to realize you are full.
If you find these tips helpful and you would like more help for overeaters and weight management, then please follow the links below.
Dr. Becky Gillaspy is an experienced and respected weight loss coach. Her highly popular weight loss program reveals her inside secrets, tips and strategies that allow her clients to routinely lose up to 8 pounds in just 2 weeks. To discover her winning formula for FAST WEIGHT LOSS CLICK HERE. If you are considering going on a diet or losing weight you will want to read THE WEIGHT LOSS BLUEPRINT to get started the right way. Article Source:http://www.articlesbase.com/health-articles/help-for-overeaters-3-strategies-to-stop-overeating-without-dieting-1483728.html
