Guest Bloggers’ Week continues this week on Fit Bottomed Mamas! Today’s post is from authors Joy Martina, Ph.D., and Roy Martina, M.D., authors of the new bestselling book Sleep Your Fat Away with tips on how to make healthy eating and weight loss part of your lifestyle.
3 D’s That Sabotage Success (& How to Overcome Them)
Diet, Deprivation and Discipline (willpower) are red flags for the subconscious mind that trigger a myriad of sabotage mechanisms when it comes to losing weight and keeping it off. We tested the effect of these words on hundreds of our clients and discovered that every single one of them reacted strongly to at least two of them. As much as you consciously may want to go on a diet, are OK with depriving yourself of certain foods and being disciplined — your subconscious mind does NOT want to do this.
Instead, here are our five guidelines for losing weight.
1. When You are Hungry, Eat (But Eat Only When You are Hungry). When your stomach is empty and needs refueling, you give it what it wants and you eat. You can eat whatever you want as long as you eat slowly and consciously. Also drink a glass of water before you start to eat.
2. Eat What You Like. This rule only works if you eat slow — if you eat fast this rule cannot work and you will not feel what the bad foods do to you. By eating slowly and consciously you will be able to enjoy the food and you will start disliking unhealthy foods. Try to eat French fries slowly; the taste of the grease is not pleasant. Gradually, your taste for food will change.
3. Eat Slowly and Consciously. Quit eating whilst doing other things! No more eating in front of the television, reading the newspaper or checking your mails. If you are shoveling in food whilst doing something else, your brain finds it hard to notice when you are full — it is as if you are eating under a trance. The quickest way to minimizing the amount of food you are eating is by maximizing the time you spend eating it. Enjoy every mouthful of food, slow down your eating. Take those extra minutes, don’t rush and chew your food properly (15 times a mouthful). Put your fork/spoon/knife/sandwich down while you are chewing your food.
4. Stop Eating as Soon as You Feel Comfortable. The best way of control is to leave food on your plate. You have to learn that you are the boss over your body and that you are in control.
5. Drink Lots of Water. Water is your best friend; it will reduce your hunger and increase the metabolic rate so you can burn fat more effectively.We tend to mistake thirst for hunger and when you drink a lot you will be less hungry.
These tips can help you get back in touch with your body and know when you’re truly hungry so you will eat at the right times and boost your efforts to lose weight, according to Joy and Dr. Roy.
Thanks to the Martinas for the tips! What could you work on when it comes to your eating? I’m the worst about distracted eating; I’ve always got something in front of me if I’m alone, usually my phone! —Erin