Update from Amy Jan 13, 2017: I wrote this post when my wellness philosophy was… different. Language and links have been edited to align with my current philosophies. xo Amy
Yeah yeah, another post that’s gonna give me the miracle solution to stop stuffing my face when I’m stressed and start magically eating only when I’m hungry…
Is that what you’re looking for? Well I’m gonna say this right off the bat:
This is not a miracle solution: this post is about uncovering your most basic instincts.
Our world is so different from the one that those instincts were developed. Now we have commercials, billboards, buses, and even the backs of airplane seats telling us that we should be eating RIGHT NOW!
If your goal is to lose weight or to maintain a healthy, energetic physique, you’ll want to listen in to what I have to say here.
You’re going to have to go against what the TV tells you and tune into your self instead.
In this post, we’re going to go over the basics of recovering the sensations that we are meant to listen to. For some, this may be review, but think of it this way: the more you read it, the more ingrained it gets in you!
And for those of you that don’t know this information yet, study hard! This should become your foundation if you want to achieve and maintain a healthy weight!
Throughout this post, I’m going to help you develop better habits for eating smarter. By the end, you’ll have a sample day of perfect eating… and it won’t even feel like work!
Ready to stop the emotional eating and start feeling in control of your diet?!
Good! Let’s do this thing!
This takes a conscious decision on your part to break the habit of mindless munching. It won’t just happen because you hope it will.
Flip that switch, ’cause that’s all it takes.
There’s about 20 minutes of lag time from the moment you start eating for your brain to register that you’re full, and it’s directly related to the hormones that your body produces when you eat.
By eating more slowly, your body will have a better chance to release hormones that tell your brain that you’re full. When you recognize you’re full before finishing your meal, you end up cutting the amount that you’re eating without depriving yourself.
Another great post about slowing down your eating can be found on Zen Habits. If you want to know more about the science behind why eating more slowly will help you cut calories, check out this article from The New York Times.
Eat Every 2-4 Hours
In order for you to properly execute the task of slower eating, you have to make sure that you’re eating often enough so that you’re not STARVING by the time you sit down to your next meal.
Most of my clients do best eating 3-5 meals a day every 2-4 hours.
If that sounds like a lot, I would like to welcome you to the modern world, my friend. Eating smaller, more frequent meals helps to stabilize your hormones so that you don’t experience drastic drops in blood sugar that drive you to crave sugar and trigger depression.
Always start with breakfast within 30 minutes of waking up, and start timing from there. Here’s an example of what your schedule should look like:
7 am breakfast
10 am small snack
1 pm lunch
4 pm small snack
7 pm dinner
If you follow the schedule above, you should be able to stave off that starving feeling that leads you to reach for anything edible nearby (read: anything in the vending machine, goodies left in the break room, or whatever is on your coworker’s desk). Now you’ll have the brain power to stay mindful at meals.
“Balanced” means different things to different people. To most, it means grains, protein, vegetables, and a little bit of fat.
As a foundation, here’s what I usually recommend people start with and tweak to their personal needs:
- 1-2 fist-sized amounts of protein
- 1-2 cupped hands of veggies
- a thumb’s worth of healthy fat (yep, the size of your thumb)
- 1 cupped hand of starch (if your body metabolizes it well. If not, add more veggies!)
Play around with it and find the balance that makes you feel best!
One of the biggest traps you can fall into while eating is distracting yourself. Be it watching tv, surfing the web, or reading a magazine, any activity that switches the focus away from the food you’re putting in your mouth is an easy way to over eat without realizing it.
In our society, we have grown accustomed to doing many things at once. Take meal time to become present and be mindful of the things you’re fueling your body with.
Every 5 Bites, Ask Yourself, “Am I Still Hungry?”
Are you still hungry?
Answer honestly, and either pack up the rest if you aren’t, or take another five bites if you’re not.
Take these breaks to drink some water.
These tools will give you the foundation you need to be able to hear your body’s hunger signals over the noise of the media, temptation, and boredom: some of the most common triggers for mindless eating.
Do you have any tricks to add to this list or questions for me?
Please leave all your questions, comments and concerns here in the comments and I’ll comment back! I’m happy to help however I can, and I would love to hear your take on any steps I may have missed!