8 of My Best Meal Time Tips For Losing Weight
Grief and busyness got the best of me; before I knew it, I had gained 80 pounds over two years.
It took me a few years to get started, but once I gained momentum, it became easier each month.
I have a background in health behavior change and like to test theories. I approached my weight loss the way I would coach someone else. Each week I evaluated what was working and what needed to be tweaked.
The tips below remain in my life today and have helped me keep my weight off for over five years; the benchmark number in weight loss.
Eat at a designated place in your home, such as the kitchen table or bar.
Eat without distractions. Turn the television off, and don't use social media or play video games. By eating consciously, you will eat less.
Eat slowly. This is hard for many people, so start chewing each bite of food 30 times. I did this and still do it today. Mindfulness is the first step toward a healthy lifestyle. Many people need help remembering what they eat during the day because they eat out of habit, not hunger. (As a bonus, it helps your digestion.)
Watch your portions and use smaller plates; this Jedi mind trick works. Read food labels to know how much a serving is; you will likely be surprised.
Eat when you are hungry and until you no longer feel pleasure. If you are full and there is still food on your plate, save it for the next day or throw it away. Only eat when you are hungry.
Don't eat between meals. Set your mealtimes and stick to them.
Abstain from alcohol during or before your meals. Studies have shown that people who drink alcohol with or before meals eat up to 30% more.
Brush your teeth right after dinner; this signifies that you are done eating for the day.
Remember that the compound effect of small changes done consistently over time yields significant results.
Most importantly don’t beat yourself up. Just be patient and persistent and you will be able to lose weight and keep it off.
For my top four beginner tips on weight loss, check out this article.
For more tips on weight loss, check out this article on meal time tips.
In order to lose and keep your weight off, you have to know your numbers, read this article for more information.
**Disclaimer: Consult your doctor before changing your diet or exercise program.
