There’s a saying that ‘you can’t out-train a bad diet’ and in many ways it’s true. However, what seems to happen, time and time again, is that we think we have to deprive ourselves in order to achieve our goals. I don’t believe in deprivation, but I do know that the key is portion control when it comes to food and drink. How do I know this? Because I’ve seen it work and it has a 100% success rate. Here’s a fact: you don’t have to eat or drink large amounts of food to enjoy it.
If you cut down too much there’s a risk of not giving your body enough nutrients and energy to function. The first thing your body does when this happens is go to your muscles to get the nutrients and energy it needs. The more lean muscle you have, the more your body burns fat, so you want to protect the muscle and one way to do that is to keep your body well fed. Make sense?
As a guide any plate of food needs to contain three things: vegetables, quality protein and healthy fat. It’s as simple as that.
Try following these rules for satisfying your hunger to change the way you eat:
- Don’t stress eat: A stressed body finds it difficult to absorb minerals and vitamins, plus you’re more likely to eat quickly, which can lead to indigestion and bloating. You’re also more likely to eat something that will hinder, rather than help, your weight loss and/or fitness goals if you’re stressed. Take a deep breath, then ask yourself what you really want to eat.
- Portion control: Your food doesn’t need to fit your plate, it needs to fit your needs. Don’t be tempted to pile up a plate with a portion that may be way more than your body can handle.
- Don’t forget to chew: chewing sends a signal to your brain that you’re getting full, so if you’re gulping down food in a rush you may eat more than your body needs.
- Savour every bite: if you actually think about what you’re eating and how it tastes – you may enjoy it more and need less of it.
- Slow down: Get into the habit of putting your knife and fork down between mouthfuls so that every mouthful is conscious and not on auto-pilot.