We all need more water and less body fat. Eating and food in general are topics of a healthy lifestyle that most of us struggle with. Food in its simplest form is really a fuel source, a building block to a healthy and solid body, our foundation. Unfortunately many of us treat food as entertainment, comfort and or a hobby, an alternative when things go bad in our lives. I’ve been there, unhappy eat a pizza, bored eat a pizza, lonely ah yes, MORE PIZZA!
Today when I’m beat up by life, lonely or when I need some “me” time I choose to be active. I choose to do something, not eat something. I choose to go running, fishing or do something around our home to invest in tomorrow instead of sitting down with a slice of pepperoni.
Even with this new view of food and water, I need some reminders of how to eat and drink properly to fuel my body for the long run, but not to over eat. Here are some ways to help you and remind me on how to avoid eating more than we need.
Drink more water
- Before you start eating drink a glass of water. It will start filling your stomach and curb your appetite.
- Take a drink of water between every other bite.
- Many times a hunger pang is just a signal that your body needs water.
When you feel full, your stomach is already stretched beyond its capacity, do not push yourself to eat any more.
Try to chew each bite at least 25 times before swallowing. Not only will this slow your food intake, it will make digestion easier as well.
Put your fork down between bites; don’t pick it up again until you’ve swallowed your food.
Pay attention to portion sizes. Take just one portion of each food; you can go back for more later.
Wait to go back for seconds for at least 10 minutes after you’ve finished your first plate.
The “Clean your plate” rule is outdated; if you are full, stop eating.
Include fiber rich foods; they make you feel fuller longer.
Slow Down!! Give your body time to process the meal.
Eat Breakfast. You’ll be less likely to over-eat later in the day.
Try not to go more than 5 hours without eating, smart snacking will keep your metabolism running, prevent drops and spikes in blood sugar, and prevent over-eating at your main meals.
And always remember, you can’t out exercise a bad diet. (Trust me, I’ve tried).
What is your best advice to limiting your food intake and getting more water into your diet?