Put Your Mind to Work to Lose Weight Easily
By Sandy Schroeder
As the year surges ahead, you may be frustrated by extra pounds that need to be already gone. If you can relate, Easy Health Options suggests some great ways "to put your mind to it."
Eating mindfully can be a smart way to eat healthier to lose weight and avoid metabolic diseases such as diabetes.
Mindful eating is really the opposite of restrictive diets that always fail and make it even harder to drop pounds and keep them off.
Just What Is Mindful Eating?
Mindful eating begins when you slow down and think about what you are eating and why you are eating it. Instead of worrying about extra pounds and avoiding fatty foods, concentrate on the tastes and textures of your food and how you feel after eating.
Imagine having lunch with friends but enjoying the essence of your meal as you linger over a fresh green salad filled with ripe red tomatoes, spicy shrimp, green onions, avocado slices, and leafy greens tossed with Green Goddess dressing. You will enjoy every minute and so will your body.
Contrast that with munching through fries and a double cheeseburger as you hover over your computer screen. You won't taste much and your body will be overloaded with fats and sodium.
Retraining your brain and your taste for fats and salt takes time, but the results are worth it. The more fresh vegetables and fruits you enjoy, the better they will taste. One study said participants who refocused their eating habits took 10 to 15 tries to create a new awareness about their eating.
Ways to Try Mindful Eating
Here are some steps from the New York Times to help you slip into a new way of eating.
Serve your food with flare - Make every meal inviting with colorful dishes and tempting appetizers.
Dine with friends and savor every bite - Enjoy sharing your favorite foods with family and friends, making each meal an occasion.
Never multi-task while eating - Make breakfast, lunch and dinner all about the food and skip books, phone calls and computer sessions.
Pause as you eat - Put your fork down and chew slowly to really taste the textures and flavors and improve your digestion.
Shut down overwhelming temptations - When you just have to have chocolate, enjoy a few small bites that melt in your mouth. Food cravings only last a few minutes and you won't need to eat the whole bar.
Downsize to smaller plates - A large plate loaded with food is an invitation to disaster. Start with a smaller plate and a few portions and pay attention to your hunger. If you need seconds, go for a few more and stop when you feel satisfied.
Surround your meal with vegetables - Instead of focusing on the carbs you are eating, head off to the farmers market and pick all sorts of produce,
Avoid late night snacking - Create a nightly ritual with a simple snack of cheese and crackers along with soft music and a good book; skip those late night burgers or pizza. You will sleep better and feel better.
Mindful eating takes practice, but you are going to love the results.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Seal Beach, Calif.