Did you ever wonder why some people seem naturally thin without effort? You probably attribute this to their genetics; maybe they were born with a fast metabolism, or blessed with a small appetite - and while that may be true in part, the major factor can be described in one word: habit. These people have adapted to a way of life that puts them in balance, meaning they are regularly consuming the number of calories they need to expend through their normal daily activities and exercise. You too can stay in balance by simply adapting some of your habits based on the following tips.
- Experience the amazing power of mindful eating. Want to lose weight and enjoy your food more? Practice this very easy and effective technique; at each meal put down your knife and fork at least 3 times. When you do, try placing your fork and knife in a very meticulous, perfect upside down V by turning your fork on its side and placing the last inch of your knife thru the talon in your fork at the top of your plate. Now close your eyes and take one deep, slow breath. Let this be your symbol of mindful eating. Then simply stop, sit back, and enjoy the scenery or the company you are with! Enjoy!
Remember to always slow down and take well-chewed, small bites, even when you're eating sandwiches. When the speed of your eating feels unnaturally slow or odd, then you have it about right. You may find that the slower you eat the more you will enjoy your food and the thinner you will become. Practice being the last at the table to finish! Now stay with me on this and remember: it's all about the first 3 to 5 bites, this is when you take or lose control of your meal. Perfect these techniques and you could lose up to 3-5 pounds this year. This is my number one tip for a reason, practice it for 60 days and experience its power! It’s not about the quantity of the food you eat; it's about the quality and the dining experience. In short, eat slowly and eat petite!
- Portion control. In the fifties, every diner across the nation featured 9-inch plates. Today, most of us are eating from 10-12-inch plates and even platters! Use smaller bowls, dishes and glasses; order small sizes on everything. Sound extreme? Just wait and see. Now let’s take this one step further, even use your smaller salad fork and replace tablespoons with teaspoons. This even goes for you big, brawny men with ever increasing waistlines! Remember, most Asian populations tend to be much leaner partially because of the use of chopsticks. Controlling the amount of food you consume in each bite and the amount of food you can fit on your plate is a simple way to cut down how much you are eating at each meal.
- Know the numbers, know the facts. Now I know not everyone likes the numbers; but stay with me on this because calories trump everything! One pound of fat contains the caloric equivalent of 3500 calories. This is important because consuming an average of just 29 calories more per day than you burn will lead to 3 pounds of weight gain per year. Hard to believe? Let’s break it down: 3500 divided by 365 days = 9.58, or almost 10 extra calories a day will equal 1 pound of weight gain per year. So if you take in just 29 extra calories on average per day you will gain 3 pounds. These are the facts: any calories you consume beyond your maintenance needs are not only unnecessary, they will slowly make you gain weight and could actually shorten your life! The risk of diabetes, cancer and heart disease all increase with excessive weight gain. Fortunately, this also works in reverse! Consume 29 fewer calories per day and you could lose 3 pound over the next year. This could be as simple as cutting out the slice of cheese from your sandwich or leaving the croutons off your salad. Enough of the right small choices can make a big difference over time.
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