Thoughts by Jason Julian PN Level 1 Certified Coach, S.N.H.S. Holistic Nutrition iHEALTHe VP of Business Development
When you think about weight loss, what do you think of first? Which aspects of weight loss are important? Which are essential and which ones can you take or leave? You be the judge.
Once you begin to move beyond basic background information, you begin to realize there is more to weight loss than you may have first thought.
It probably comes to you as naturally as breathing – the art of eating. However, you might never have been taught to eat well. This is critically important because, unless you learn to eat well, you may never master the art of good eating habits that we like to say are “the iHEALTHe way!”
In our society, certain inappropriate eating habits have become routine. By attacking these habits, you can increase the likelihood that you will, not only lose weight, but also develop habits that will give you much more than weight loss. They will provide a new healthy lifestyle to allow you to be in control and live your life powerfully.
To begin with, it is important that you learn to eat slowly. At first, this might be quite a challenge. I am the first to admit this is a challenge for me, and my wife has proof! She secretly videotaped me eating a snack at an LA Angels baseball game on vacation. I was shocked to see how fast I ate a bag of peanut M&M’s. I laughed and then realized I have done this for a very long time and broke speed records for eating meals. Not good!
We have been conditioned to live in a fast food world. We rush meals in order to have time to run to soccer practice, to a piano recital, or to school and work. We think that rushing saves us time -- but such a routine can easily backfire, leaving us with unwanted pounds. Studies have shown that at least 10 minutes are required before the brain receives the message that the stomach is full. This means that you could be eating long after you are satiated. Your meal -- whether it’s in the morning, afternoon, or evening – should last at least ten minutes.
Train yourself to lengthen your meal by engaging in conversation, resting your fork between courses.
Chew your food slowly.
Try drinking a big glass of water 30 minutes before your meal.
You should also wait at least ten minutes after your main meal before deciding if you need dessert. Within that period, you may discover that you weren’t really hungry after all.
Another trick is to place serving dishes on the counter and leave them there. As a result, you will actually have to get up out of your seat in order to get more food. You may decide that it’s not worth the effort. You may even discover that you do not need more food between courses.
Also, do not eat directly from an ice cream carton, tortilla chip bag, or cracker box. Otherwise, you could find yourself easily overeating. Besides, there are way better healthier snacks and desserts that will give your body real nutrients and will taste just as delicious as your taste buds change after an iHEALTHe 31 Day Reset.
You should always eat at the table. This prevents you from trying to engage in multitasking, such as surfing the net, watching television, or flipping through magazines while you eat. At the table, you’ll be forced to concentrate on how much food you are putting into your mouth. If you eat anywhere else, you may lose track of how much food you are consuming.
Abandon the idea that you must clean your plate. It is simply not true. Research has shown that more than half of adults insist on cleaning their plates, even when they are already full. This means that you are overeating simply out of politeness. Such a habit only serves to add unwanted pounds. Instead of cleaning your plate, try eating only that portion of food that makes you feel full. You will be healthier and happier that way.
Do not keep food in plain view during the day. If the cookie jar is open or the pretzel bag is out on the table, you’ll have a tremendous urge to eat, even if you are not hungry. After a meal, put your food away in the refrigerator, inside your cupboard, or on the Lazy Susan. This way, you will actually have to do some work to get at food before you consume it. I make sure that I do not bring into the house a stockpile of cookies and candy, so the temptations are eliminated altogether. I love a good ice cream treat or baked good from time to time, but normally I will enjoy them when I am outside of the home.
If you happen to overeat, don’t spend a great deal of time sulking. Accept it and move on. If you have veered off course, take corrective action and forget about it. Otherwise, you could find yourself eating out of frustration, or going off your diet or routine entirely. It’s better to sabotage a single meal than a lifetime’s worth of meals. Never give up! Small steps can lead to a lifetime of changes and habits!
You may be self-conscious at first as you attempt to change your eating habits. Realize that your bad habits did not start overnight, so it will take some time to correct them. While it may seem an arduous task initially, it is well worth the effort. You will quickly find that your new eating habits have helped you to lose unwanted weight. Granted, such techniques as hiding your food and eating more slowly will not in themselves cause you to lose weight, but they will help you to curb your overeating over the long run. And you will be a better person for it.
Take time to consider the points presented above. What you learn may help you overcome your hesitation to take action. We can help to make these good practices habitual. The iHEALTHe Institute has created the Reset You Health Program where you will apply these techniques along with other proven health and wellness strategies to get your insides healthy and by doing so, lose a remarkable 20 to 50+ pounds of fat. “Innovative Health Education” – you have nothing to lose but old habits and fat, and gain good habits and health!
It starts with a single step and you can do it!!
P.S. This is what the iHEALTHe Institute’s Reset Your Health Program is about. It is not about keeping you in the dark nor about having you guess what your next step should be. Why spend hundreds of hours researching what you think you should do? The guided iHEALTHe the 31 Day Reset sets you on the most direct path to your goal of health and wellness while helping you shed unwanted pounds.