How we eat is often overlooked when it comes to weight loss. Retaining a level of mindfulness over our choices can have a profound impact on what we actual choose. Stress can impact our brain, leading to more impulsive decisions due to its suppressive effect on areas of the brain the influence rational decision making. Why do you think it is that most people struggle with emotional eating habits in the evening vs at the start of the day?
Read below for 5 tips to improve how you eat for successful weight loss.
1. Take 1 minute of deep breaths before each meal
Simple, but effective. This is your opportunity to become truly present. Your breath is what connects your mind and body, as well as to the power of now. Just 1 minute of deep breaths can still and focus the mind, whilst calming your nervous system. It sounds easy but practising it on a consistent basis is what matters. This is one tip that you should make a ritual!
2. Register your hunger before you eat
Once you’ve done your 1 minute of deep breaths, take a few moments to register where you are on your hunger scale. Feeling Ravenous? Then it’s likely that you’ll need to slow down just a little bit more and be extra mindful. Not actually feeling hungry, then opt to delay food or choose something light.
3. Eat mindfully
Which means focusing on the food that you are eating and being present. For example, rather than thinking about your next meal, or what you’ve got to do later, you focus on this meal right now. How it tastes, smells and the experience of this meal at this time.
4. Follow a meal schedule
As part of your personalised nutrition plan, scheduling your meals provides you with guidelines as to when you’re eating and when you’re not. This is helpful for ensuring that you meet your caloric needs and stay in a deficit, the primary requirement for weight loss. This is also helpful for regulating feelings of hunger and fullness – the body loves rhythm and likes to know when it is going to be eating and when it gets to relax and digest. It’s also helpful psychologically so that you know not to fear hunger! A schedule also does not mean that you have to eat at a time on the dot – a schedule provides guidelines and can be adapted if necessary.
5. Take your time
You need time to chew and digest your food adequately. This also gives you the time for a message to be sent to your brain that you have received food and are filling up. If you eat a meal quickly, then it will take some time before you brain catches up with your tummy and knows that you are full.
Work with a weight loss specialist
Our clinicians specialise in weight loss. All qualified nutrition professionals have backgrounds in the exercise industry and a vast amount of experience coaching clients towards their goals. We also have a team of associate clinicians who cover areas such as mindfulness therapy, clinical hypnotherapy and behaviour change coaching.
Check out of weight loss specialist page, where you can learn more about our services, clinicians and the support and programs that we offer.
If you would like to enquire to work with one of our practitioners, please click the button below:
