How you eat is just as important as what you eat
If you’re worried about gaining weight, the food you eat may not be the only source of the problem. There may be problems with the way you eat. Choose a healthy diet, but you need to learn how to eat well to maximize the feeling of fullness you get from eating.
Eating well means choosing healthy foods and creating an environment where you can resist temptation. The American scientific media ‘Cytech Daily’ presented 5 habits that can ruin your weight loss plan.
1. to eat while walking
Eating on the go is a habit that can lead to weight gain. In a busy life, I enjoy eating simple meals that can be eaten in a hurry, but most of them are not very healthy choices. Fast food contains large amounts of fat and sugar, which have been linked to obesity, diabetes and heart disease.
Also, the brain doesn’t know that when you’re full of food, you’re full. It takes about 20 minutes for the brain to transmit the message. Eating on the move increases cortisol, the stress hormone that promotes weight gain in areas such as your back and abdomen.
On busy days, plan ahead. Prepare a healthy snack, for example, eat half an avocado with whole grain crackers. If you don’t have time for a proper meal, make a salad at home using fresh ingredients.
2. Munch in front of the screen
Do you eat while watching your favorite TV show or working on your computer? This practice will increase your waist circumference. It can reduce the enjoyment of eating because you don’t taste it properly. Here are some tips to help you break the bad habit of multitasking while eating.
2) Turn off all electronics before sitting down to eat. Don’t check email, read tweets, or watch videos while eating, even for 10 minutes. Helping you focus on eating can help you enjoy your food more and feel satisfied after eating.
3) Chew slowly, one small bite at a time. Helping your brain recognize that you are full can help you avoid overeating.
3. Serve food in a large bowl and eat.
Studies have shown that the size of the plate or bowl you use to eat from can affect your intake. When food is placed in large tableware, the food appears to be smaller. You may feel like you’ve eaten less, so you’re more likely to eat more. When served on a small plate, the food looks large, so you can be satisfied with a small amount. If you want to reduce your calorie intake, consider using a smaller bowl. Choose muted colors such as blue, green and brown for the bowl. Red, orange and yellow are bright colors that stimulate appetite.
4. Eat out often with people
One study suggests that you burn more calories when you eat with others than when you eat alone. This is because when you eat with other people, you are distracted by conversations and good times, so you focus less on the food.
Social gatherings are more likely to justify ordering high calorie desserts or drinking high calorie alcoholic beverages. When ordering dessert, one person’s choices can affect everyone else’s choices. Furthermore, if you drink alcohol, you may not be aware of how much you are consuming.
Try to stick to a balanced diet of protein, carbohydrates and fat. When eating out with friends or family who enjoy unhealthy meals, convince them to order something healthier.
5. Eating to relieve stress
In a stressful situation, they crave ice cream or potato chips. But that doesn’t make you feel better. just gain weight.
Eating foods high in calories during stress raises blood sugar levels. Producing more insulin can send a message to the body to store fat instead of burning it. This way, you can start gaining weight due to stress, rather than losing weight due to stress from work.
Instead of food, find other ways to relieve stress. For example, listening to music or chatting with innocent friends.