Food was meant to be enjoyed, and eating can be fun without the threat of gaining extra pounds as long as you remain mindful of your eating habits. Mindful eating involves the deliberate act of monitoring your food intake, eating habits and bodily sensations in order to lead a more healthy lifestyle, and it doesn’t require a lot to adopt this practice. To be more mindful of the food you buy, prepare and consume, simply follow these maxfitnessplus.com tips on healthy ways to enjoy food without the guilt.
Tip #1: Eat For Nutrients
The whole point of eating is that our bodies require nutrients and fuel in order to function properly, therefore, eating for nutrients will help you naturally select healthier food choices. Healthy food choices such as whole grains, fruits, vegetables and lean protein and dairy not only helps ensure we receive the proper nutrients we need, but it also helps stave off a number of ailments including high blood pressure, high cholesterol and diabetes, increases energy and improves your state of mind.
Tip # 2: Chew Your Food
Chewing your food is imperative for digestion, therefore, you should strive to chew your food as thoroughly as possible in order to make it easier to digest. Not to mention, chewing takes time, which gives your body time to feel full-it takes your stomach and brain approximately 20 minutes to register it’s full. Chewing your food consciously, helps you slow down eating and gives your body time to reach satiety, so you eat less.
Tip #3: Take Smaller Bites
Eating small bites not only helps you slow down while eating, which gives your body time to register its full, but it also makes you feel like you have eaten more than you actually have, so you don’t feel deprived. Research shows that those who took smaller bites ate less on average than those who did not.
Tip #4: Eat Frequently
Eating 4-6 small meals throughout the day, approximately every 4-6 hours, not only helps boost your metabolism, but it also helps stave off ravenous hunger, which can cause you to overeat. Not to mention, going too long between meals can actually trigger your body into starvation mode, which causes your body to store more fat to hedge against starvation.
Tip #5: Eat for Your Energy Level
Consuming the proper amount of calories helps ensure you have enough energy to burn for extracurricular activities. In fact, not consuming enough calories can actually cause your body to burn muscle instead of fat for energy, which can cause you to lose muscle mass. The average adult requires approximately 2,000 calories for women, which consists of at least 225 to 325 grams of carbohydrates and 2,500 calories for men, which consists of at least 21-406 grams of carbohydrates, however, active individuals may require up to 3,000 calories or more, which should consist of at least 338 to 488 grams of carbohydrates.
Tip #6: Use a Shopping List
Having a shopping list not only helps ensure you stay on budget, but it also gives you more control over what you eat. Consider the nutrition value of each item on your list and commit to it as opposed to impulse buying, which can totally wreck your diet, especially if your are shopping while hungry. If you must indulge in chips or candy while you’re out, stick to smaller portions which contain fewer calories and can be consumed in one sitting as opposed to taking it home.
Tip #7: Stop Eating When You Feel Full
When you eat just to the point you feel full and then stop, it helps with portion control and prevents you from overeating. Once you feel full, instead of hanging around the food, simply leave your seat and busy yourself with other activities to help take your mind of the food. Busying yourself after a meal not only helps burn the calories you consumed, it also makes it easier to avoid going back for seconds once you are full. It doesn’t have to be anything major, it could be as simple as washing the dishes, clearing the table or playing with your kids or dog.
Tip #8: Savor Your Food
Savoring your food gives you time to slow down your eating, giving fullness time to set in, and actually appreciate your food. View the food in front of you and allow yourself to enjoy it. Savor the smell. What does it smell like? What does it taste like? What are the flavors? Does it rekindle childhood memories? Does it remind you of a travel experience? In other words, turn what would have been just another mindless experience into something meaningful and rewarding.
So you see, mindful eating isn’t hard, it just requires a new perspective and a few lifestyle adjustments in order to remain at your best for your family, spouse or just simply for yourself. Begin with small steps, then slowly incorporate more in order to avoid becoming overwhelmed.
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