Obesity is increasing every year. Many claim that they are eating less, especially fat than they used to, but they are now more overweight now than ever. I think the reason is because people do not pay enough attention to the amount of calories they consume daily. In reality, if you eat more calories than your body requires, you are going to gain weight.
If you cannot fit in your current pair of jeans could simply indicates that you are eating too much. In other words, you are consuming too much calories. Generally, a person only requires about 1,200 calories a day for his bodily needs. If you consume less than 1,200 calories a day, your body will presume that you are starving. This result in your body hanging onto the few calories you had consumed.
You do not have to carry your diet book and constantly referring to it. A better plan is to know the nutrition basics, listen to your body’s own signals for hunger and food preferences, and develop eating habits that you can sustain for life for seven days a week.
I would like to present sensible, basic guidelines for nutritious eating. When you adopt these common-sense rules, it will help you maintain your weight and your health, at the same time, keep your taste buds interested.
Here are some tips on how your can control your intake of calories.
1. Begin to learn to eat smaller portions of food at meal times. You can always go back for more. Try to buy single-serving packages of snack foods. You are less likely to keep eating when you have to rip open a new bag of potato chips than if you have your hand buried in a bargain-sized package.
2. There is a difference between fat-free and calorie-free. Many fat-free foods are high in calories because they make up for the lost fat by adding sugar.
3. Do not deprive yourself. When you lust for ice-cream, eat a smaller cup, or else you will end up eating the whole tub.
4. Take your time to eat. Learn to enjoy the food and chew 32 times before taking another spoonful. A lot of people are eating so fast that they do not taste the food. Let your body a chance to feel full.
5. Take it easy on the booze. Alcohol stimulates your appetite and weakens your reserve. This combination can lead to some serious overeating. Try to avoid drinking alcohol or beer before a meal but sip it while you eat.
6. Stop when you are satisfied. Begin to learn to eat three quarter of what’s on your plate and then take a break to assess whether you are still hungry. People often eat for reasons other than hunger, such as depression and exhaustion. Make sure that you are eating for the right reasons.
7. Eat regular meals daily. Skipping meals sets you up for losing control and overeating.
No simple plans works for everybody. How often, how much and what time of day you should eat depends on many factors and your personal preferences. Trying to figure out how to eat should not be complicated. A better plan is to know nutrition basics, and listen to your body’s signal for hunger and food preferences. Then you would be able to develop habits that you can help in your weight-loss program. Your diet is also part of your health and fitness program.
Kylie Hong is a fitness enthusiast.
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