“People’s
brains are often out of touch with their bodies,” says C. Peter Herman, PhD., a
University of Toronto expert on appetite control. “And when eating becomes mindless, overeating
becomes routine.” Researchers from various University studies lend this advice:
1…SIT DOWN TO SNACK
Folks
sitting down to eat their meals, rather than standing at a counter or “grazing”
tend to eat less.
2. TURN OFF THE TUBE
Research
says that people tend to eat more while watching TV…an average or 288 more
calories per sitting, than if the TV is off.
You brain recognizes when you are full, rather than it being distracting
and missing the signals.
3.SLOW DOWN
AND SAVOR
Pay
attention to the first few bites. Savor
them, rather than wolf them down. It
promotes a sense of satisfaction throughout the entire meal.
4. TAKE A BITE, TAKE A BREATH
Consciously
slowing down between bites decreases a person’s caloric intake according to
University of Rhode Island researchers.
5. DON’T SHARE YOUR FOOD
Folks tend
to match their eating with the “group” they are with during the meal. For example, a person at a Tail Gate event
will consume more than the same person would at the dinner table with a friend
or spouse.
6. KEEP A FOOD JOURNAL
This is an
effective way to remind you of your total intake. Make it simple. You can record your portions as S, L, XL,
XXL…then go back later and match it with calories if you want. Something very helpful here is to record the
motivation behind the eating: Hungry,
Sad, Happy, Depressed, etc.
7. DON’T TRUST THE “HEALTH MENU”
Check a
restaurant’s nutritional guide before you order. Patrons tend to over-order thinking that they
can afford the extra food due to it being “healthier.” Researchers say the calorie count in this
situation is underestimated by at least 35%.
(From: Men’s Health, Total Health and Fitness Guide,
2010)
Get Fit…Stay Fit,
Keith
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