- 1. During most meals, eat to feel “satisfied” or to placate your hunger; don’t eat to feel “full” or “stuffed”.
- 2. During most meals, eat to feel “satisfied” or to placate your hunger; don’t eat to feel “full” or “stuffed”.
- 3. Once in a while I find it good to “feast” – it’s emotionally satisfying and also restocks nutrients and energy reserves.
- 4. Progress in anything, including this fat-loss method, will likely be irregular at times rather than steadily all the time. Expect setbacks and measure success over the medium or long term.List Item
- 5. Vegetables & fruits are essential to a smoothly and healthily functioning body. So is a certain amount of protein. Carbohydrates are important for energy but you should eat less of them than normal if you’re trying to use up some of the fat your body has stored.
- 6. If you feel like helping hungry people, donate effort or money to their cause. “Cleaning your plate” isn’t going to help them one bit! If you have left food over there are many things to do with it so you don’t have to shovel it down your gullet – refrigerate it for tomorrow, give it to a hungry/homeless person or a pet, leave it in the woods for wild animals, etc.
- 7. If you normally chew food by stuffing some of it in your cheeks, take smaller mouthfuls.
- 8. Add other pleasures to your life so that eating is not your main or only one.
- 9. Good sleep is important to good metabolism and emotional outlook so don’t be too full or too hungry leading up to sleep.
- 10. A level of exercise that suits you is also very beneficial to your metabolism and outlook more so than to “burning those calories”.
- 11. Losing fat is more important than losing weight. If you exercise in such a manner that you build muscle, you will likely gain weight since muscle and supporting tissue weigh more than fat.
- 12. I don’t like talking too much or being around a lot of noise when I eat because it keeps me from savoring my food and I end up eating more than I normally would. The tradeoff is less social life during meals.
- 13. A snack between meals is not harmful if not overdone but if you desire to avoid getting hungry between meals, I find brushing/flossing your teeth, using mouthwash, or chewing gum very helpful. Light physical activity including housework is excellent for staving off hunger!
- 14. If you’re craving a sweet taste sensation between meals, a mint or piece of hard candy has fewer calories than a typical dessert.List Item
- 15. Just as food should not be your biggest pleasure or reward, punishing yourself for a transgression is best done by another method than denying yourself healthy food.
- 16. Don’t let too many hours pass between meals unless you’re sleeping. It may cause your blood sugar to go too low which frequently triggers excessive hunger.
- 17. I find sitting to be the best posture for proper digestion, standing is second best. I’m not a fan of eating while strolling or walking, but worst of all is lying down while or immediately after eating.
- 18. Certain medications have the side-effect of gaining weight but remember it’s gaining fat that’s more unhealthy than gaining well- or semi-proportioned structure or weight.
- 19. Being overweight is statistically healthier than smoking tobacco or using narcotics – two popular methods of keeping weight off.
- 20. Dieting should not normally lead to anorexia unless perhaps it’s your only source of self- esteem. I would certainly consult with a mental health professional as soon as you notice any signs of being obsessive about losing weight.