Mindful eating and portion control are two factors that can put you into calorie deficit and lead eventually to weight loss. On the contrary, mindless eating is the uninhibited tendency to eat without acknowledging the signals from the satiety hormone “leptin.” Mindless eating leads to building up of calories and makes you unaware of the kind of food you choose to eat, the quantity you are consuming, leading to bingeing and overeating. Since we have learned about the importance of mindful eating in a previous post, we have listed out tips to stop mindless eating that would help you to lose weight.
1. Eat from Smaller Plates: This is thought to be a foolproof strategy to trick your brain into believing that a smaller meal is actually big. It would help you from going on to second servings and practice portion control effectively.
2. Switch to Meal Plans on Rati Beauty Weight Loss Program: The weight loss diets on the Rati Beauty app help you to shed extra pounds and get you to a lighter and fitter version of yourself with the right kind of diet plans and exercise routines. Download the app on your phone for more details.
3. Out of Sight, Out of Mind: Limit access to unhealthy foods like chips, biscuits, chocolates, cupcakes, donuts, etc., by keeping them stocked away, not in the kitchen or the refrigerator where they can be easily accessed. Avoid keeping junk food on the kitchen top, fridge, or the kitchen cabinets where one can get tempted into binge eating them. Instead keep fresh fruits on the dining table, or on the kitchen table where you can actually be motivated to eat them.
4. Chew Slowly: When you eat too fast, your brain doesn’t get the signal to stop once you are full. This means that you often eat more than you actually require. Another interesting fact is that the brain takes about 20 minutes to register that you have eaten food and by slowing down, you can actually reach satiation point during the eating process itself and stop yourself from piling on extra pounds. When you eat slowly, you are reducing the intake of calories and a slow-paced meal will make you think that you have eaten a good amount of food. Practicing this technique can prevent mindless eating.
5. Eat without Distractions: You should absolutely do this to stop overeating and mindless eating – eat without any distractions, and that would mean switching off TV, keeping away the phone, and eating in peace so that once the satiety hormone starts sending fullness signals, you can keep away the fork and spoon to avoid consuming extra calories.
6. Don’t Buy Food in Bulk: When we buy food in bulk, in multiple packets and packages, we are creating an unlimited supply system that can lead to binge eating.
7. Stop Emotional Eating: Stress eating or emotional eating is a situation where one eats to feel good and pleasant, to cope up with trauma, to relieve stress, to feel less anxious, rather than to satisfy hunger or cravings. The food that emotional eaters choose are usually high-fat, high sugar, calorie-rich food full of transfat, leading to weight gain. When someone depends on food to cope with certain situations or to relieve stress, preoccupation with food takes over that person’s life and before he/she realizes, and they would end being obese. Instead, Eat These Things When You are Stressed Out without Falling off Diet.
8. Water Preloading: It is a healthy and almost effortless way to boost weight loss. In this strategy, experts recommend to consume 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). Such a quantity of water before the meal will significantly stretch your tummy and as a result, there would be lesser release of the hunger hormone “ghrelin.” This means you would feel full with less food and fewer calorie intake. It is an effective strategy to tackle overeating. Here’s how you can practice “water preloading.”