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As the need for dietary options has become massive as obesity rates climb higher and higher, new research suggests that there are people who could benefit from dietary plans that avoid employing the same strategies that other diets do. These methods involve changing the way you think about eating. If you knew that you could work a program where you can eat all kinds of different foods, lose weight, and feel happy, would you be excited to try it?
If so, check out this guide on how intuitive eating and/or mindful eating can help you.
Most Diets Fail
Most of the reason that the majority of diets fail is that they are heavily restrictive. Diets with this feature place people at odds with foods that were previously like a member of the family or a part of memories of days now past. An unbelievable 95% of diets fail due to this negative interaction with food. This is much like deciding not to spend time with a certain friend for a few months, only to bend immediately to hanging out with them every day. This kind of relationship with food is unhealthy because food is clearly incapable of returning any sort of emotion.
A Healthy Mindset
One of the best things about intuitive eating is that it fosters and acceptance of the self and the desires. One thing for sure is that just because desires are celebrated doesn’t mean that portion control isn’t a part of the training. Much of the style of intuitive eating comes from simply paying attention to the body’s clues so that you could know exactly how you feel so that you don’t overeat. This can easily be achieved by using mindfulness to keep track of where you are on the hunger scale.
How Mindful Eating Can Help
We mentioned mindful eating in an earlier paragraph but let’s get a little more in-depth here.
Mindful eating is a process that you use to gain control over eating habits. Sometimes when you eat, you’re tired, bored, or simply killing time. During these types of eating rituals, time may seem to pass quickly without your noticing. Or even more distressing, you look down and realize that you completely obliterated a bag of snacks. One really great way to deal with that sort of occurrence is to make it a point to
practice mindful eating.
Experience the Meal
The first step to good mindful eating habits is to focus on the meal. This is to say in a very literal sense to focus on how it looks, what it’s made of, and to notice things about what you’re eating. This will cause you to slow down truly have control over how much you are eating during your meal. As you learn to savor the taste of the food, rather than shoveling it and swallowing as quickly as possible, you will have an enjoyable experience that allows your body to digest and chew your food sufficiently.
Get Rid of Distractions
Many times, it can become easy to binge eat food when you’re distracted. This means that when you are first trying to retrain your mind and body to eat properly, it might be a good idea to reduce the number of distractions when eating. These include things such as television or social media. Snack foods are made to tempt the senses and be momentarily enjoyable, but when you take away the focus of eating and allow your hands to go into autopilot, that could be a path directly to unmonitored eating.
Waiting 20 Minutes
When it comes to eating seconds, a good rule to use is the “Wait 20 minutes” rule. Science says that it takes a while between the consumption of food and the brain’s ability to register that food. If you have waited the full 20 minutes and you’re still hungry, there’s a chance that you’re still hungry. But if you got distracted and found some other way to fill your time before eating, then you might have just been bored.
You can be confident and know that what you eat will be okay. You won’t have to give up a lot of the foods that you love to eat. This makes you a lot more likely to be successful in your quest to get control over your health. Some editing of your food supply still must be done; however, because there are foods that aren’t really that great for anyone. Obviously, you will naturally want to stay away from anything made with extremely unnatural processes and eat natural foods. But by eating intuitively and mindfully, you have a good chance of successfully changing your eating habits.
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This article provides general information and discussion about health and related subjects. The information and other content provided in this article, or in any linked materials, are not intended and should not be construed as medical advice. Consult your own physician for any medical issues that you may be having.