Important Facts about Eating Habits that I found very helpful!

Successful Weight Management

I have reduced my weight by 13 kg and dropped two clothes sizes. This is now a year ago and I still wear Size 8! I feel younger and energized and I get lots of compliments of people who knew me before about my looks and the changes in my spirit.

1. Many people mistake hunger for thirst. Their bodies are so dehydrated that they are eating every time they feel uncomfortable. Our bodies are 75% water and our brain is 85% water. Keep up fluids! 8 glasses of water is best. Keep in mind that alcohol, coffee and tea are dehydrating your body and avoid them. Before you eat anything, have a glass of water!
2. Always eat consciously! People are usually not aware of what they are really eating. Even during a study where participants agreed to keep a close watch in a food diary many things were forgotten. Especially people who snack a lot in between meals don’t count these ‘little’ treats. Wrongfully a slow metabolism will get the blame for the weight gain but in fact these eating habits with regular little sugary treats manifest themselves after years in body fat.
3. Enjoy your food with all your senses and stay in the present. Do not think of anything else while eating but the taste, smell, texture and how food is energizing the body. Imagine the food giving your body strength and improving your health as it is meant to be.  A friend of mine started a successful weight management with a trick. He always asked himself: “Would a skinny person eat this?”
4. Listen to your body’s inert natural cravings. Our system is naturally scanning through the blood and the fluids to see what is needed. As a consequence we are craving for certain Foods containing these minerals, vitamins etc. Often diets have interrupted and confused this natural process. Important is to restore this vital mechanism and give our bodies what is really needed for our bodily functions.
5. If you take a smaller plate for your meals you trick your brain and eat less food. Very effective! I successfully practice this one myself now.
6. Traditionally we like to eat a variety of food. So make sure your food reflects different colors and textures. This eating habit signals to the brain satisfaction and happiness. I love Chinese Food for this reason, it just looks so yummy!
7. Protein keeps you longer full. If you want to lose weight reduce fat and carbohydrates, but never skip protein! This way you make it to the next meal without snacking in between and your body is not reducing lean tissue mass.
8. Soup is better than solid food: In a study was shown that the identical meal blended with water and eaten as a soup stayed longer in the stomach than food unprocessed with drinking the glass of water beside the meal. So the contestants with the soup could go longer without having to eat again.
9. Low fat cheese and milk are extracting fat out of the bowel system by binding it to clots that are indigestible. Many people choose to cut out dairy products all together.
10. Avoid empty calories! Many people are hungry all the time because they put too many empty calories out of sugar and fat into their body. They are starved for nutrients. The body signalizes this lack with cravings as explained above. By ignoring this natural process and keeping up with poor food choices the natural responses of the body are chronic fatigue and literally dis-ease.
11. Avoid processed food! Tests have shown that mice and rats are successfully fattened on MSG and flavor enhancers. A real meal cooked from scratch is certainly better than fast food on the run.
12. It is crucial not to skip meals. The natural response of the brain being starved of nutrients is a poor choice of food. In emergency mode the brain signalizes to eat high energy food out of fat and carbohydrates.
13. Do not feel guilty when you had a blow out! Concentrate on changing your eating habits into healthy choices and keep going. It took a while to gain excess body weight, it will therefore take a while to correct it by replacing bad eating habits with better ones. Don’t get fooled into believing the weight will just drop off.
14. Exercising burns calories first from carbohydrates not of fat, the after burning effect is up to 22 hours. There are lots of reasons why to include exercise into your life!
15. Change your life style and move around more during your day. Even when working on the computer or in an office you can walk around for certain jobs.
16. To be successful with your weight management change your approach to dieting and concentrate on your optimal weight instead of losing weight. Have a goal with a clear target weight. Picture yourself with this weight using emotions of satisfaction and joy. Look forward to your success with satisfaction and the certainty that you are reaching the desired outcome. Get old photos out picturing you with your ideal weight and look at them lots of times. Put them on your fridge.
17. Measure before you start! With a healthy weight management plan you lose first the visceral fat not water or lean body mass as with so many irresponsible diet products. Because you swap fat with muscle tissue this is not visible and the weight often is not going down as quick as you would like it to. You tend to give up because you forgot to take measurements of your waist line and the critical areas before you started.

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