Reveal How To Lose Weight
Capital News 9 health reporter Marcie Fraser of Saratoga Springs, New York says that the secret of how to lose weight is less about trying to change everything at once and more about making gradual changes as you feel comfortable to reinvent the way you think and feel about food. She says that weight loss programs often fail because they are too restrictive. Instead, you can find ways to eat the foods you love — just in smaller portions. Drink more water, eat 1/4 cup of bran every day and take a walk around the block, she adds. All these things will have you losing weight in no time.
One of the first rules of healthy weight loss is to fight your own natural urges to snack senselessly. “Whether you need to lose 5 pounds, 10 pounds, 50 pounds, there are probably some little subtle habits you’re doing, you’re not even aware of it, and they’re totally undermining, sabotaging your best attempts to lose weight,” says health expert Elizabeth Somer. In her books — Food and Mood and The Eating Your Way To Happiness diet — Somer advises that you make a pact with yourself to avoid eating anything that isn’t on a plate. “Every mouthful averages about 25 calories, so four mindless bites in a day, and you’ll gain a pound in a month,” she explains. Portion control doesn’t come instinctively, but it’s an important part of how to lose weight naturally.
Most people assume their bodies tell them when they’re hungry and signal when they’re full. Yet, scientists can demonstrate that the plate size, music, lighting, food labels and the people around us are all subconsciously influencing our eating habits and behaviors. In his book Mindless Eating: Why We Eat More Than We Think, Cornell food psychologist Dr. Brian Wansink says we follow “mindless eating scripts” that sometimes tell us to eat more than we should. Science tells us it takes 20 minutes for the body and brain to recognize we’re full, although most meals are wolfed down in that amount of time, so we’re not even stopped by our own satiation. We tend to judge our fullness based on what we see on our plates, he says. On average, obese people underestimate their food intake by 30-40% and even normal weight adults underestimate their eating by 20%. Learning how to lose weight is part education, but do it yourself natural weight loss is more about retraining your body and brain.
Dr. Wansink advises to stop and think about whether you are really hungry or not. Sometimes your stomach rumbles after eating a meal and the sensation will disappear. Emotional hunger is satisfied by giving-in to cravings, rather than eating to fulfill natural diet requirements. Before beginning your meal, consciously decide how much you will eat by laying out your portion ahead of time. Reduce the size of your meal by a fifth, so you won’t feel deprived but you won’t eat too much either, he says. Start eating later and put your knife and fork down between bites. Put all the food you’re going to eat onto your plates at parties, rather than picking from serving dishes. Save empty treat wrappers to remind yourself how much you’ve eaten. Create food trade-offs, like allowing yourself dessert only if you take a 30-minute walk first. By following these practical steps, understanding how to lose weight will be little more than mind over matter.
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