Lesson Two: Hara Hachi Bu
Painlessly cut calories by 20 percent
a Reminder to stop eating when their stomachs are 80 percent full. This simple but powerful practice may amount to painless version of caloric restriction - a strategy that has been shown to prolong life in laboratory animals and has been associated with better heart health in humans.
For most of us, the solution is to eat enough so that we are no longer hungry, but not so much that we are full. Food volumn is only one part of the equation. The other is calories.
Lesson two strategies
Serve ans store
People who serve themselves at the counter, then put the food away before taking their plate to the table, eat about 14 percent less than when they take smaller amounts and go back for seconds and thirds. Learn to recognize when you have enough on your plate to fill your stomach 80 percent.
Make food look bigger
People who eat a quarter-pound hamburger that has been made to look like a half pounder with lettuce, tomatoes and onions feel equally full after eating. Students who drank a smoothie whilpped to twice the volume with the same calories ate less for lunch 30 minutes later, and reported feeling fuller.
Use small vessels.
Drop your dinner plates and big glasses off at a charity, and buy smaller plates and tall, narrow glasses. Your are likely to eat significantly less without even thinking about it.
Make snacking a hassle
Avoid tempting foods. Put candy bowls, cookie jars, and other temptations out of sight. Hide them in the cupboard or pantry. Wrap tempting leftovers in an opaque container.
Buy smaller packages.
When given large packages of spaghetti, sauce, and meat, Wansinks subjects consumed 23 percent more( about 150 calories) than when they were give medium packages
Give yourself a daily reminder
The bathroom scale can be a simple yet powerful reminder not to overeat. Put the scale in your way so you can't avoid a daily weigh-in. In fact, weighting yourself is one of the most surefire ways to reduce your weight and keep it off in the long run.
Eat more slowly
Eating faster ususlly results in eating more. Slowing down allows time to sense and react to cures telling us we are no longer hungry.
Focus on food.
A guaranteed way to eat mindlessly is to do so while watching your favorite show on TV or while emailing a friend at the computer. If you are going to eat, just eat. You will eat more slowly, consume less, and savor your food more.
Have a seat
Many of us eat on the run, in the car, standing in front of the refrigerator, or while walking to our next meeting. This means we don't notice what we are eating or how fast we are eating it. Making a habit of eating only while sitting down- eating purposefully -- better eables us to appreciate the tastes and textures of our food. We will eat more slowly and feel more nourished when we are through
Eat early
In the blue zones, the biggest meal of the day is typically eaten during the first half of the day. All blue zone residents eat their smalles meal of the day in late afternoon or early evening. Some aventistes believe that if you eat a big breakfast with the right ingredients(whole grains, fruits, milk, nut butter), you will fuel your body for most of the day and have fewer cravings for sugary or fatty foods.
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