The Simplest Weight Loss Solution - 15 Tips to Help You Eat Less
Eat Only When Hungry The simplest method in the world for losing weight is to eat less.
We need to master the art of eating only when hungry.
This means we must learn not to eat when not hungry.
Since we tend to get better at it the longer we practice it and enjoy it more the longer we do it, we can accept this simple lifestyle change as inherently sustainable.
As we get used to and become more comfortable with eating less our stomachs shrink.
Our capacity diminishes.
We can increase the effectiveness of this technique by eating healthier and less fattening foods but this simple approach will nearly always work anyway.
It'll work no matter what you eat if you stop when you're full and don't eat again until you're hungry again.
Don't eat unconsciously, without paying attention or by reflex.
When eating, pay attention and enjoy it.
One Little Catch With this simple approach we don't need to count calories, use complicated tools and tracking methods or follow any sophisticated prescriptions.
At the heart of this approach lies a concerted effort to swearing off eating unconsciously.
You need to discipline yourself to never eat automatically, without thinking about it, without paying attention, and without really enjoying it.
You can start eating consciously and attentively from this moment forward with just one tiny little catch.
This is extremely difficult to do! Tuning in to our bodies, getting in touch and staying in touch with our feelings, consciously working with our breathing, and acting in ways that support what we claim we want remain daunting challenges to many.
So here I offer my list of tips for getting better at eating only when hungry: 1.
Remind yourself of what you really want several times throughout the day.
2.
Reflect on your deepest desires, dreams and aspirations every time you feel the impulse to grab something to eat.
3.
When you forget all about not eating unless you're hungry and find yourself suddenly mid-chew on automatic pilot, just gently stop and forgive yourself.
This will likely happen again so don't make a particularly unpleasant experience out of it.
Just shake it off and move forward and go through this whole checklist again to reset your focus.
4.
When social pressures lead you to eat when you're not hungry, accept and claim your lack of hunger and then order less and eat less, explaining politely that you're not very hungry.
This will also happen repeatedly so don't make a big deal out of it, just eat less and pay attention to your feelings of fullness.
5.
If you start eating when you're not really hungry and you get caught up by the taste and eat too much, just stop when you realize it, forgive yourself for having the same difficulty adopting new habits that everyone in the world has, and keep practicing.
6.
Practice feeling good with your stomach a little emptier.
7.
Focus on appreciating how much more comfortably you sleep when your stomach is not full.
8.
Remember that you're doing this for yourself, for no one else, and for your own reasons.
9.
Practice eating more slowly and calmly and chewing longer, stretching out the amount of time it takes you to eat the same amount of food can be very satisfying and leave you with a sense of accomplishment.
10.
Eating more slowly and chewing longer will make it easier for you to feel and recognize when you're no longer hungry.
Sometimes we eat too much simply because we're going so fast we don't have time to realize how full we are until we've overdone it.
11.
Get plenty of sleep.
Your success depends largely on staying focused and alert, practicing with good motivation and continually aspiring to improve.
None of us perform as well when we're tired or sleepy.
We also tend to beat ourselves up more readily when we're not well rested.
12.
When you get an urge to eat when you're not hungry, drink a large glass of water or a big cup of tea.
13.
When you get an urge to eat when you're not hungry, remind yourself that it's only a fleeting impulse and you'll forget about it in just a few minutes.
Focus on something else.
Focus on some unpleasant task you'd rather not be doing and appreciate that it's bringing value to your life by enabling you to change your patterns and avoid impulsive over-eating.
14.
When you get an urge to eat when you're not hungry, take some deep breaths to help clarify your focus and energize your deeper intentions.
15.
Try eating foods with strong, rich and satisfying flavors and textures and keep the portions small.
We need to master the art of eating only when hungry.
This means we must learn not to eat when not hungry.
Since we tend to get better at it the longer we practice it and enjoy it more the longer we do it, we can accept this simple lifestyle change as inherently sustainable.
As we get used to and become more comfortable with eating less our stomachs shrink.
Our capacity diminishes.
We can increase the effectiveness of this technique by eating healthier and less fattening foods but this simple approach will nearly always work anyway.
It'll work no matter what you eat if you stop when you're full and don't eat again until you're hungry again.
Don't eat unconsciously, without paying attention or by reflex.
When eating, pay attention and enjoy it.
One Little Catch With this simple approach we don't need to count calories, use complicated tools and tracking methods or follow any sophisticated prescriptions.
At the heart of this approach lies a concerted effort to swearing off eating unconsciously.
You need to discipline yourself to never eat automatically, without thinking about it, without paying attention, and without really enjoying it.
You can start eating consciously and attentively from this moment forward with just one tiny little catch.
This is extremely difficult to do! Tuning in to our bodies, getting in touch and staying in touch with our feelings, consciously working with our breathing, and acting in ways that support what we claim we want remain daunting challenges to many.
So here I offer my list of tips for getting better at eating only when hungry: 1.
Remind yourself of what you really want several times throughout the day.
2.
Reflect on your deepest desires, dreams and aspirations every time you feel the impulse to grab something to eat.
3.
When you forget all about not eating unless you're hungry and find yourself suddenly mid-chew on automatic pilot, just gently stop and forgive yourself.
This will likely happen again so don't make a particularly unpleasant experience out of it.
Just shake it off and move forward and go through this whole checklist again to reset your focus.
4.
When social pressures lead you to eat when you're not hungry, accept and claim your lack of hunger and then order less and eat less, explaining politely that you're not very hungry.
This will also happen repeatedly so don't make a big deal out of it, just eat less and pay attention to your feelings of fullness.
5.
If you start eating when you're not really hungry and you get caught up by the taste and eat too much, just stop when you realize it, forgive yourself for having the same difficulty adopting new habits that everyone in the world has, and keep practicing.
6.
Practice feeling good with your stomach a little emptier.
7.
Focus on appreciating how much more comfortably you sleep when your stomach is not full.
8.
Remember that you're doing this for yourself, for no one else, and for your own reasons.
9.
Practice eating more slowly and calmly and chewing longer, stretching out the amount of time it takes you to eat the same amount of food can be very satisfying and leave you with a sense of accomplishment.
10.
Eating more slowly and chewing longer will make it easier for you to feel and recognize when you're no longer hungry.
Sometimes we eat too much simply because we're going so fast we don't have time to realize how full we are until we've overdone it.
11.
Get plenty of sleep.
Your success depends largely on staying focused and alert, practicing with good motivation and continually aspiring to improve.
None of us perform as well when we're tired or sleepy.
We also tend to beat ourselves up more readily when we're not well rested.
12.
When you get an urge to eat when you're not hungry, drink a large glass of water or a big cup of tea.
13.
When you get an urge to eat when you're not hungry, remind yourself that it's only a fleeting impulse and you'll forget about it in just a few minutes.
Focus on something else.
Focus on some unpleasant task you'd rather not be doing and appreciate that it's bringing value to your life by enabling you to change your patterns and avoid impulsive over-eating.
14.
When you get an urge to eat when you're not hungry, take some deep breaths to help clarify your focus and energize your deeper intentions.
15.
Try eating foods with strong, rich and satisfying flavors and textures and keep the portions small.
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