Eating the Right Way

Eating the right way begins with understanding eating habits. There is so much information out there that it becomes confusing. It can be challenging to identify what is true and what is just a current fad diet.  

As a Certified Nutrition Coach, it’s my responsibility and desire to share trustworthy, factual information. So, let’s start with some basics that could help you get your eating habits on the right path.  

No matter if your goals are to lose weight, reduce inflammation, or improve your overall health, the first step is to master the art of eating. Although eating is second nature to us, there’s more to it than you may think.  

Eating Well

Eating most likely comes to you as naturally as breathing. However, you might never have been taught to eat well. Eating well is critically important because you may never reach your goals unless you learn to do it. In our society, certain inappropriate eating habits have become routine. By attacking these habits, you can increase the likelihood of success.

1- Eat Slowly

For starters, it’s important to learn to eat slowly. At first, this might be quite a challenge. We’ve become conditioned to live in a fast-food world. We rush meals to have time to run to soccer practice, to a piano recital, or school and work. We think that rushing saves us time—but such a routine can easily backfire, leaving us with unwanted pounds and unhappy digestive systems. 

Your meal—whether it’s in the morning, afternoon, or evening—should last at least ten minutes. Longer, if possible. Lengthen the time you spend eating by engaging in conversation, resting your fork between bites, chewing slowly, and drinking plenty of water throughout the meal. 

Studies have shown that at least ten minutes is required before the brain receives the message that the stomach is full. This means that you could be eating long after you’re actually satiated.  

So, wait at least ten minutes after your main course before deciding if dessert is necessary. Within that time, you may discover that you could do without it after all.

2- Leave Food in the Kitchen

Another trick is to place serving dishes on the counter and leave them there. As a result, you’ll have to get up out of your seat to get more food. You may decide that it’s not worth the trouble. Or you may find you don’t need another serving. 

In addition, don’t eat directly from the container. You could find yourself easily overeating from the ice cream carton, tortilla chip bag, or cracker box.  

3- Eat at the Table

It would be best if you always ate at the table. It will prevent you from engaging in multitasking, such as surfing the web, watching television, or flipping through magazines while you eat. 

Distracted eating can make you lose track of how much food you’re consuming. Eating at the table will help you concentrate on how much food you are putting into your mouth.  

4- Eat to Almost Full

It’s human nature to clear your plate. It’s been ingrained in us from the time we were young. Consider how much food will satisfy you while you’re filling your plate. Don’t overload it. You can always go back for more, if necessary. 

Eat only the portion of food that makes you feel 80 percent full. Then wait ten minutes to allow your brain to receive the signal from your stomach that you’ve had enough. If you feel that you are still hungry after those ten minutes, have a little more, but eat slowly. It’s a delicate balance. 

5- Put Food Away

Do not keep food in plain view during the day. If the cookie jar is open or the pretzel bag is out on the table, you’ll have a tremendous urge to eat, even if you aren’t hungry. After a meal, put your food away in the refrigerator, inside your cupboard, or in the pantry. This way, you’ll have to do some extra work to get to the food before you consume it.

6- Don’t Beat Yourself Up

If you happen to overeat, don’t spend a great deal of time sulking. Accept your mistake and move on. Take corrective action and forget about it. Otherwise, you could find yourself eating out of frustration or abandoning your goals altogether. It’s better to sabotage a single meal than a lifetime’s worth of meals.  

7- Give Yourself Time

You may be self-conscious at first as you attempt to change your eating habits. Eating the right way has to become your new lifestyle. Realize that your bad habits didn’t start overnight, so it will take some time to correct them.

Creating new habits and making significant changes is a marathon, not a sprint. Take the time necessary to be successful while challenging yourself to move forward.  

While it may seem a difficult task initially, it’s well worth the effort. You’ll quickly find that your new eating habits have helped you lose unwanted weight and improve your health. You may sleep better, your overall mood will likely improve, and you’ll feel better overall. 

Granted, by themselves, such techniques as putting food away and eating more slowly may not get you to your goals. But they will help you get off to a great start, and you’ll be well on your way to healthy nutritional habits. 

Good News

Take time to consider what I shared above. What you learn may help you overcome your hesitation to take action.

Here’s the good news, you don’t have to struggle on your own to create a happy, healthy body. I’ll remove all the guesswork and provide the accountability, direction, and support you need to stay consistent, no matter what life throws at you. I’ll help you break your big goals into small daily practices that add up to massive changes. As a result, you’ll move toward your goals without ever feeling overwhelmed while building habits that last a lifetime. 

If you’re ready to feel better, sleep better, and move better, CLICK HERE to see how that can become your reality.