List Categories | List All Articles | List Articles By Title
Changing Our Eating Behaviour
Changing our eating behaviour is one of the critical lifestyle changes necessary if we are going to successfully lose weight and keep it off.
For many people, changing eating habits is one of the hardest things they'll ever do, as anybody who has gone on a diet and tried to stick to it can attest.
If you've tried to change your eating habits before and have failed, or if you're about to embark on a weight loss plan of your own that involves a change towards healthier eating, the tips in this article are designed to improve your chances of success.
First things first
One of the reasons most people fail to stick to a diet is that they take the wrong first step.
There are broadly two ways to change your eating habits in order to help you lose weight:
1. Change what you eat
2. Change how much you eat
Ideally, in order to maximize weight loss over the LONG TERM we need to change both. But it's not a good idea to change both at once.
This is where most people make mistakes. They try to change both at once or if they only change one, they change the wrong one first.
When faced with the above two options, most people take option 1 first when the best first option to take to help you lose weight is typically option 2.
Why? The reason is actually quite simple.
It is far easier for most of us to go from eating 3 to 2 pieces of fried chicken for dinner than it is to go from 3 pieces of fried chicken to a garden salad.
Sure, eating the salad will help us lose more weight than forgoing only one piece of fried chicken, but permanent weight loss is a long term process and going down to 2 pieces of chicken forever is far better than eating a garden salad for dinner for 1 week and then going back to 3 pieces of chicken for the rest of our life.
Remember, we are trying to make permanent lifestyle changes here and most of us won't stick to these changes if they are too radical compared to what we are currently doing.
Food reduction tips
Here are some tips to help you reduce the amount you eat:
? Making small permanent changes are better than radical changes that you won't be able to live with.
? Don't worry about falling back to your old behaviour for a day or two, only the long term counts.
? Use portion controlled packaged foods to help you (prepackaged frozen meals and single serve snack packs for example).
? Use smaller plates than usual to serve your meals.
? When eating out, buy entrée sized meals or share a full sized meal with your partner or friend.
? Separate a third or quarter of the food on your plate and move it to one side before you begin eating, then leave that third or quarter uneaten at the end of the meal.
? Eat small amounts of food every couple of hours so you're not starving at main meal times.
? Drink plenty of water throughout the day - most people mistake thirst for hunger.
? Eat slowly and concentrate on your meal - don't watch TV while you're eating for example.
? Gradually reduce your serving sizes over time until they reach the ideal size.
? When eating take away, don't buy super-sized options.
? Remember that to make these changes habit you are going to have to continue to practice them consciously for awhile (maybe up to 3 months) until they become unconscious.
? Be the last one at the table to start eating.
? Put your fork or food down between bites.
? Chew or swallow each bite before the next.
? Pause in the middle of the meal.
? Don't eat while cooking - this increases your total serving size, often without being noticed.
? Place leftover food in small, single serve containers.
? Have soup or a salad with low calorie dressing to begin a meal.
? As soon as you begin to feel full, stop eating.
? Try to reduce stress in your life and other things that cause you to eat on emotion.
The second step
OK, you've gradually started to reduce the amount of food you eat and are starting to slowly (but surely) lose weight.
If you haven't already, now is the time to start to become more active to improve your general level of fitness, increase your energy levels and of course speed up the weight loss process.
Now that these habits are well established, it's time to start thinking about making minor positive adjustments to what we eat. Instead of eating a piece of fried chicken for dinner for example (we've migrated from 3 down to 2 and now down to 1) maybe we can have a piece of fried chicken without the skin or a piece of grilled or broiled chicken instead.
And maybe we can replace half of the chips that accompany our chicken with a corn cob or a handful of your favourite steamed vegetables. See how we're making small positive changes that we can live with?
While changing what we eat is often more difficult that slowly but gradually reducing how much we eat, there are things that we can do to make sure that when we do begin to change this aspect of our behaviour that we are successful.
Healthy diet modification tips
Here are a couple of things to consider when improving our diet:
? A healthy diet is a balanced diet and a balanced diet has plenty of variety - occasional fast food meals are OK; just don't make them the staple.
? Plan ahead - don't be forced into choosing inferior food options because you failed to think ahead.
? Start by modifying your breakfast. Breakfast is so important that it is the logical place to begin when trying to improve your diet. Whole-grain, high-fiber cereals with low-fat milk are an excellent choice.
? Understand and read the Nutrition Facts labels on packaged food.
? Compare the nutritional facts of like products and if possible, opt for the choice with the lowest calories, sugar, salt and/or fat.
? Be adventurous; try new dishes whenever you can.
? Remember that the cooking method you use can increase or reduce the calories contained in food.
? Buy a new cookbook or food magazine for food and healthier choice ideas.
? Exchange healthy recipes with friends.
? Try new restaurants.
? Alternate alcohol with low calorie drinks (water is perfect).
? Join a healthy cooking class.
? Start a healthy cooking dinner club.
? Invite friends over for a vegetarian (or other theme) meal.
? Make meals delicious as well as nutritious.
? Remove temptations from your home.
? Become physically, not externally connected to eating.
? Shop using a shopping list and never shop when hungry.
? Be wary at cultural and social events - don't let your guard down.
? Feel proud every time you say "no" to a problem food.
? Neutralize food. There are no good or bad foods - all foods are OK when eaten in moderation.
? Stop Dieting.
General Guidelines for behaviour modification
In addition to the tips above, try some of these general guidelines to behaviour modification:
? Be ready to change.
? Develop a plan.
? Set goals, track your progress, and reward yourself to stay motivated.
? Make change fun.
? Slow down your busy lifestyle.
? Understand your personal barriers to change so you can avoid excuses.
? Don't look for quick fixes and easy options.
? Keep a positive attitude.
? Watch your language, especially when talking to yourself.
? Change your reward system so that it is not based on food and rewards behaviour modifications, not weight loss results.
? Enlist the help of qualified professionals (e.g. a registered dietitian, a physician, a personal trainer and/or a psychologist).
Good luck and remember you can do whatever you set your mind to!
For all your weight loss and healthy lifestyle needs, visit www.weightloss.com.au and become a happier, healthier you.
Staying Healthy on a Low Carbohydrate Diet
It is estimated that about 32 million Americans are following some type of low carbohydrate diet. This is the result of fad diet authors claiming that carbohydrates are the cause for America's rising obesity problems.
Snooze to Lose Pounds
If you want to find a way to lose weight faster, and you think there is nothing new under the sun, then what I'm about to tell you will really make you nod off.According to Dr Kenneth Goodrick at Baylor University, a good night's sleep is a vital ingredient for weight loss.
Weight Loss and Water: The Unknown Secret
Weight Loss and Water: A Way to Make Your Body Shed Pounds Fast and Keep Them Off!Almost everyone reading this -- even the skinniest -- think they should lose weight. And Americans are almost obsessed with weight loss.
After WLS: How To Avoid Mourning The Loss of Food
A frequent question brand-new gastric bypass patients ask is "How do you deal with the loss of food?"In the first few weeks out of surgery when patients can only eat is Jell-O or protein shakes or broth patients frequently report grieving for food. After all, food is a beloved friend of the morbidly obese.
Waist To Hip Ratio
Your health is affected not only by how much body fat you have, but also by where most of the fat is located on your body. Waist to hip ratio (WHR) analyzes the relationship between your waist and hip measurements to help you understand your body-type and current health status.
Weight Loss Efficiency - 10 Ways To Make The Most Out Of Your Gym Workout!
My name is Greg Ryan. I am a high profile fitness expert, champion bodybuilder and best selling author.
Co-Dependency and Food: Trying to Fill the Void
Nice girls don't speak up. Nice girls take care of and support others.
Blow Those Fat Cells to Smitherines in Just 9 Short Days
Close kept secrets to weight loss: Give me 9 days and blow those fat cells to smitherines!Sizzling!! I bought a jumpsuit when I was 21 years old and kept it in my closet. I knew one day I would fit into it again.
Weight Loss Story -- What Did I Do Wrong?
Two basic approaches to losing weight; one approach is correct and the other is wrong. Which approach do you think we consistently choose? Yep.
The Lost Road of a Failed Gastric Bypass Surgery
In 1994, I had a RNY surgery. At 350 lbs and 26 years of age, I felt like my life was over, I felt like my husband and my child would be better off without me.
Is Avoiding Sweets Driving You Nuts? Put the Nuts to Work for You
You can overcome the desires of your sweet-tooth by incorporating some intelligent snacking. Sometimes dieting and weight control can drive you nuts -- well, we're going to put those nuts to work for us.
Lose Weight - Find Hidden Calories
If it seems that you have been eating as usual and the pounds seem to be creeping on - you could be a victim of hidden calories.When we are busy, stressed or focused on something else we reach for convenient snacks that are usually high in fat.
Weight Loss Program: Do Your Expectations Sabotage Your Success?
When women talk about their biggest obstacles to successful weight and health management, we often hear about hurdles like not enough time or knowledge to prepare healthy meals. Or frequent social occasions that involve food.
On-line Weight Watchers Diet Helper for Personal Digital Assistants (PDAs) and Mobile Phones
At the beginning of December, WeightWatchers.com announced the release of an application for Personal Digital Assistants (PDAs) and PDA mobile phones.
Breakfast and Weight Loss
Some people think that skipping breakfast will help them lose weight. It won't.
How to Exercise and Lose Weight on a Busy Schedule
In my fitness consulting business, I get the opportunity to talk with people from all walks of life about their health, fitness, and weight loss goals. Whether their goal is to lose weight, gain muscle, stick to a diet plan or program, improve their cardiovascular health, or simply to maintain their current fitness level they all have one common enemy---TIME.
The Diet Debate Ended
Which diet is the best? ALL of them and NONE of them.I am going to let you in on a little secret.
Doc, I Know My Arthritis Will Get Better If I Lose The Weight?. But How Do I Do It?
First? establish realistic goals. Start with a target you can hit?say? "OK, I'd like to lose five pounds in one month.
Weight Loss Product Warnings -- How to Spot Fat Burning Diets
This is the second article in the series, Weight Loss Product Warnings. How to Spot Fat Burning Diets teaches you how to analyze a diet's fat burning potential.
Causes of Childhood Obesity
Obesity is defined as an excessive accumulation of body fat. Obesity is present when total body weight is more than 25 percent fat in boys and more than 32 percent fat in girls.
home | site map
All articles are copyright to their owners.
Note: this website lists articles, We do not Write Articles !