We all have been guilty of blindly running after fad diets and soul-draining intense workouts to achieve a leaner and meaner personality.
But does it always have to be this hard? Fortunately, to get healthier and fit, you may not need to make sweeping changes to your lifestyle.
These small, yet effective, changes can take you far in your fitness journey:
Don’t eat too fast
Eating at a leisurely pace is the best way to eat for your health - whether it is for digestion, weight or nutrition. Eating quickly means that you are swallowing more air, which causes bloating and gas. Properly chewing your food will aid the digestion process, while also giving your brain enough time to send out signals that indicate fullness, a process that takes approximately 20 minutes.
Source: www.webmd.com
Eat while seated
Scientists have found that standing up while eating can change taste perception, temperature sensation and even how much is consumed. All the traditional five senses of taste, sight, sound, touch and smell can affect the eating experience and the theory is that food does not taste as good when people experience some form of stress or discomfort.
Source: mydr.com.au
Don’t lie down after eating
“When you lie down after eating, there is a possibility that the food you just ingested—which has made its way through your oesophagus and to the entrance of your stomach—will make its way backwards, now with some of the acids of the stomach, and up into your throat,” double board-certified gastroenterologist Dr Peyton Berookim said.
“This could present as a burning sensation in your chest and throat, a sour taste in your mouth, or belching."
Source: www.wellandgood.com
Don’t overeat – eat till satisfied, not full
Hara hachi bu is a Japanese term meaning “Eat until you’re 80pc full.” It originated in Okinawa, a city that has one of the lowest rates of illness from heart disease, cancer, stroke, and a fairly long life expectancy. Psychologist Susan Albers, says this approach is helpful because it instructs you to stop eating when you feel only slightly full.
Source: health.clevelandclinic.org
Eat mindfully
The next time you eat something, pay attention to what you are eating and how it makes you feel. Not only will this help you to distinguish between physical and emotional hunger, it just might curb behaviours associated with disordered eating and support weight loss. Paying attention to how your food looks, smells, feels and tastes might also help you feel much better.
Source: www.healthline.com
Eat whole foods
Real food is food that is as close to its natural state as possible – this means that it is primarily unprocessed, free of chemical additives and rich in nutrients. Since the rise of the processed foods industry in the 20th century, our diets have shifted towards ready-to-eat meals and snacks, and we have sacrificed our health in the name of convenience. Following a diet based on whole foods may be one of the most important things you can do to maintain good health.
Source: www.healthline.com
Eliminate distractions while eating
Distractions are all around us and it is not uncommon for us to watch a video or engage our minds otherwise during meal times. Eliminating distractions can help you pay attention to your food and actually enjoy it. You are also less likely to overeat in the process, which has its own benefits.
Source: alissarumsey.com
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