WATER FOR WEIGHT LOSS?

WATER FOR WEIGHT LOSS?

Drinking lots of Water – will help you lose weight?

Drinking water 5-8 glasses a day in itself does not cause you to lose weight.  

However, water will definitely fill your stomach and consequently you will feel less hungry and might eat less. Your body doesn’t treat water as food so it won’t have any longterm effect n your appetite. It is a good idea to stay well hydrated, both for general health and so  you do not mistake thirst for hunger, and overeat. (No one is forcing you to drink too much water) The fluid your body needs is present is numerous sources – including fruit, vegetables, tea and other beverages, soup and jelly – which should be included in a healthy, balanced diet.

Television Makes You FAT:

Television Makes You FAT:

·         Don’t eat in front of the television.

·         When your attention is distracted from your food intake, your enjoyment of your meal will decrease and the volume you consume will increase.

·         A Particular problem can arise; you begin to associate eating with watching television, so simply switching on becomes a subconscious trigger to eat.

·         The Advertisements for fatty, high-kilojoule foods – pizzas, hamburgers, chocolates and the like;

·         Seldom fruit or vegetables – give you extra stimulus to eat more. So watch television before or after, but never during a meal.

·         Organize other activities, such as knitting, to keep your hands busy while you are watching television.

·         Make every meal an occasion so that you are aware that you have eaten and will feel more satisfied.

·         Serve yourself the same way as you would a guest.

·         Make mealtimes relaxed occasions during which you talk over the day’s events.

Eating slowly helps you control your intake. It takes 20 minutes from the time you begin eating to the time your brain receives the message from your stomach that food has been consumed.

Eating Habits

Eating Habits:

Food is one of life’s great pleasures, but it must be given the attention and respect it deserves. Do not graze and snack all day, guzzle junk food straight from the packet or nibble food directly from the fridge, Sit down to eat, relax and enjoy your meal, instead of rushing and devouring good as you are walking down as fast as possible before containing with the next activity. This kind of consumption invariably results in you overeating without even savouring the food – what a pity you haven’t taken the time to take pleasure in the meal. In addition, the extra kilojoules you are unaware of consuming are causing you to gain weight.

You are not even enjoying the food. Most of the time, you are scarcely aware that you have eaten, because you are not focusing your attention on the food. This is mindless eating, and mindless eating piles on the kilos. If you don’t know or care what you are putting in your mouth, you are not in control of your eating. And that, as we have seen, will not help you reach and maintain a healthy weight.

Remember the days when the family would congregate at the end of the day to share the evening meal and discuss the day’s events? Some families do not have set mealtimes – everyone just grabs something from the fridge and heads off to work, school or a social event. This is not nutritionally bad it also impacts family life because we are missing out on the daily contact.

NEVER EAT STANDING:- Always sit down at a table to eat, even if you are only having a snack. Never eat standing up; if you sit down you will focus more on your food and are more likely to notice what  and how much you are eating, yet almost everywhere you look in the street you can see people walking around with ice creams or packets of chips. Typically these people do not see such items as ‘food’. So they are oblivious to the kilojoules that they are consuming as they rush about their business. It’s easy to munch through copious kilojoules in the kitchen while preparing meals, serving the family or tidying up; I have to exercise self-control to not pick while I clear the table. If, however, you stop and sit down every time you eat, you are actually aware of what you put into your mouth.

MEALS TIME

MEALS TIME::

The best way to avoid feeling deprived is to ensure you eat all your scheduled meals and snacks. This is essential, because allowing yourself to become famished can lead to disaster in the form of overeating and bingeing, often on the wrong food. Learn to listen to your body.  

What is your stomach telling you right now?. 

That it’s feeling satisfied, or maybe just a little peckish, or that it’s ready to eat right now?. Don’t ignore the warning sigln that you are becoming really hungry, and try not to miss a meal. If you do want to omit a meal, target dinner or supper.

While you will feel hungry for the first few weeks as your body adjusts to controlling the size of your portions, you are less likely to lose control if you know there is another meal soon. Your six daily meals and snacks add up to food every three hours; that’s not too long to hod out. Don’t keep yourself waiting. However busy you are, avoid the temptation to postpone eating until a more convenient moment, because you are likely to be ravenous when that moment finally arrives. Voracious hunger results in gobbling food and overeating, often on bad choices because that is the only food available.

Regular and predictable meal times – 

for example, 

breakfast at 7 am. 

Lunch at 1 pm. 

Dinner at 7 pm. 

And supper at 10 pm. 

Help keep those hunger pangs under control. Try and stick to the same times each day. If for example, you eat breakfast too early, you will push all your meals forward, which might sabotage your plans later in the evening.

So whatever you are doing, you must have breakfast, morning tea, lunch and afternoon tea. The only meal you could occasionally skip is dinner, because if you’ve had all your other meals throughout the day you might not be hungry by then and you are less likely to binge if you miss out now. If you have a big lunch, skip dinner or eat very little. Do not eat just because it is dinnertime. Two large meals result in too much food being consumed. Most of this eating is because we are accustomed to a large dinner and the avail ability of food. There is nothing stopping you from sitting with your family and chatting while they enjoy dinner, if you are not hungry.

How to control Hunger?

How to control Hunger?

When people decide it’s time to lose weight, they often mistakenly think there are entire categories of food that they are no longer allowed to eat, and this makes them miserable.

For Example:-

They assume they can never have dessert. That’s absurd? You can’t live your life without the piece of apple tart or chocolate cake that you really enjoy,, Just have a little; you don’t have to finish it. Cut a thin slice, put it on a plate, eat it slowly and enjoy every mouthful.

If you are a chocoholic, you certainly don’t have to ge cold turney. You can include lollies and cholcolates in your eating plan; in fact, Some people that they have 30 grams – three squares of chocolate every day. If you know that you can have a little treat every day, you feel satisfied and in control, whereas if you thought you weren’t allowed any at all, you might binge on the whole bar.

The trick is to savour every morsel – suck it, taste it and eat it slowly…. …. …. …. .. .

Knowing you can have something regularly will reduce your carving for it. My taste for chocolate has certainly diminished. I’ve gone from eating it all day with the regular binge, to the point new where I have a packet of chocolate biscuits in my cupboard that has been there for weeks.

Incorporate small qualities of anything you really enjoy into your eating plan. Men tend to prefer savoury foods, so it might be burger and chips or a meat pie. It’s perfectly possible to treat yourself to a burger once a week, if that’s your fancy, provided your intake most of the time is balanced and sensible. Women generally prefer sweet things – chocolates, lollies, cakes, and biscuits in which case, something like having a biscuit or a scone with jam twice a week eat goes on a plate and yu must sit down to enjoy it. Never eat out of the packet or standing up you don’t realise you ar eating. If you really enjoy an alcoholic drink, it is possible to include that in your eating plan, but alcohol has no nutritional value and it also erodes your self-control, often resulting in you eating more.