Daily Archives: January 15, 2012

Sensible Portions

Posted on January 15, 2012 by admin

Sensible Portions

Weight Loss Management – 5 Reasons That Sparks Us Off To Eat by Ma L

Many years ago, humans consumed a lot of food in order to live as food was not readily available. Our generations today adhere to the same thinking. In essence, there are five reasons that spark us off to eat and how to fight them.

–Hunger. To win on hunger do the following: First eat more protein. Proteins are slowly digested and its nutrients are into your blood stream for hours. Thus try to eat chicken, fish, eggs as these food decrease the return of pains due to hunger. Second, add a lot of high fiber foods such as vegetables and a lot of fruits. Studies show that if we consume 35 – 45 grams of these fiber a day we lose more pounds and we feel less hungry and satisfied. Third, add spice to your food. Eating foods that are spicy give you a feeling of being satisfied.

–Availability of food. We usually eat more if we see a lot of food. To pull ahead on this, surround yourself with healthy foods instead. Only buy foods that are healthy and if You Want a little treat, eat only a small portion, this way you won’t feel deprived. During mealtimes, get yourself a small plate for food except for vegetables which you can eat in larger quantities. Restrain yourself on Dining Out. It is hard to avoid small portions and foods rich in calories whenever we eat outside.

–Concentration of Calories. Years ago we ate calorie rich food in order that we can get up and keep going. Today we eat a lot of calories; too much that we need to burn them off our body. To win on this, if you need a treat, eat a sensible portion of low calorie density foods and/or foods that are rich in fiber. If you need to eat a cake for example, schedule it once a week, like Sunday, in that way you still can treat yourself. Sleep more. Less sleep makes you crave for foods rich with high calories. People who sleep seven or more hours are five pounds lighter than those who only sleep five hours or less.

–Familiarization. Liking a certain kind of food is stuck in our brain, that is, if you like a certain food before and it was tasty, you want to have that sensation again. Learn ways to eat healthier. If you want to switch from sugar rich juice to plain water, try to use simple method. Replace about 10% of juice for the water and so on till 90% is water. If you are craving for food, try tapping your forehead by using your five fingers till your cravings disappear. Studies had shown that this replaces your cravings.

–Variety. We usually eat more if more choices are available. Offer yourself a variety of healthy foods such as vegetables. Sprinkle them with olive oil or parmesan cheese for flavors.

As you eat more healthy foods such as vegetable, fruits, complex carbohydrates and focus on protein and limiting high calorie rich food you will likely lose weight.