Tricks To Combat Mindless Eating

You have probably heard the term mindless eating. It actually refers to findings from scientific experiments showing that people make almost 20 times more daily decision about food than they realize – approximately 250 decisions each day.

Mindless Eating suggests that a considerable part of our hunger is psychologically-driven, which leads us to be easily driven by tiny cues around us, such as family, friends, packages, names, labels, lights, colors, smells, shapes, distances, containers, cupboards, and distractions. Is it possible that we are not calibrated well enough to know when we are full or to know when we are hungry?

The gist of the study goes like this:

Endless bowl group – participants ate from a bowl that automatically refilled from the bottom. The participants did not know this was happening.

Normal bowl group – participants ate from a bowl that did not automatically refill. As they ate, they could see there was less food left on the bowl.

Those in the endless bowl group ate 73% more food until they thought they were full, compared to those in the normal bowl group. This confirmed scientific hypothesis — that our eyes are the main factors in determining when we think we are full.

Obviously, mindless eating can lead to unhealthy habits and weight gain. However, mindless eating can also be used to your favor, so that your habits become healthier.

Some easy fixes or tricks are to get smaller plates and bowls. This works great with kids too. I actually just did this with all my kiddie plastic bowls. Now with smaller bowls, I don’t hear whining complaints like “that’s all I get?” or “that’s not enough!” when I pour an appropriate amount of food into the bowl. Reducing the number of times you look at unhealthy snacks is also key.  Either don’t buy them at all or keep them out of sight. You can move healthier foods to eye-level in the refrigerator or pantry. And of course, food should be eaten in the kitchen, rather than in front of the TV.

Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we’re full. The secret is to change your environment so it works for you rather than against you.

There are 1,440 Minutes in Every Day: Schedule 30 of Them for Physical Activity

Fall is the best time of the year, especially in Arizona. For us it means getting back outdoors after being cooped up during the long, hot summer. It’s time to pump up the bike tires and get moving.

But fall can also be a confusing time of year when it comes to health and fitness. Summer is over, so there is no need to obsess about fitting into that bikini or those shorts. Halloween is right around the corner, which can be a diet disaster with all those treats and goodies around.

 

Then in almost a blink of the eye it is Thanksgiving, which we all know is the biggest eating day of the year. But who just pigs out on Thanksgiving? Our leftovers usually last at least a week.

 

Before you know it, you are going to a Christmas party every weekend, and now it is time to start that New Year’s Resolution to lose those 10 pounds you may have just gained since October.

 

Sound familiar? Well, since it is the beginning of October, there is time to put another plan into action to change that all too familiar course of eating and dieting mayhem.

 

There are 1,440 minutes in every day. Schedule 30 of them for physical activity! Starting today.

 

First, let’s define physical activity. The definition may surprise you.

 

Physical activity is any form of exercise or movement that uses energy. Some of your daily life activities—doing active chores around the house, yard work,—are examples. I don’t know about you, but my vacuum must weigh 100 pounds, and my heart really starts pumping when I push that thing around.

 

To get the benefits of physical activity, include activities that make you breathe harder and make your heart and blood vessels really start pumping.

 

If you haven’t been active in a long time, choose something you like to do. Many people find walking helps them get started. Before you know it, you will be doing more each day.

If you feel like you don’t have the time, start with 10-minute chunks of time a couple of days a week. Walk during a break. Dance in the living room to your favorite music. It all adds up.

Start by doing what you can, and then look for ways to do more. After a few days or weeks, build up your activities—do them longer and more often.

Pick up the pace. This is the easiest way to kick it up a notch, because it doesn’t require an extra time commitment, when you may already be pressed for time. Walk faster, add a jog, squeeze your butt while you walk—anything that changes the intensity.

If you get in the habit of physical activity now, you can enjoy the next few months of the year, even indulge here and there, and start your new year off with a resolution that has nothing to do with losing weight.

The Only Way You Fail Is If You Quit

Some of my clients are facing new weight loss challenges and the dreaded plateau, but you can actually be on a successful weight loss track, and because you don’t KNOW what a successful track looks like, it may feel like you are failing.

Once you believe that you have screwed up, it is easy to say “screw it” and really screw up. I am good at that! If only you knew how well you were doing! While success does depend on your specific goals, starting point, body type and exercise routine, there are a few things that are consistent across the board. Here are some things to consider:

1. Weight loss does NOT come in the form of losing two pounds every week until you reach your goal, no matter how well you’ve stuck to your food and exercise plan.

When you gain weight, you don’t gain two pounds every single week in a measured fashion. You’re not going to lose it in a measured fashion no matter how well you stick to your plan. You might lose two pounds one week. You might even lose three pounds in a week. Then, you might lose one pound the next week.

Some weeks you might lose zero, and there are weeks you even gain. These weeks are the most frustrating, and we all have these kinds of weeks where we feel like we’re doing everything right and the scale doesn’t give us what we want.

Keep track of the weekly weigh-ins but take a look at the month and see the overall trend. You might have gained a 1/2 pound one of the weeks but take note if you lost 4 pounds overall for the month. If the month is trending downwards, you are in the right place.

2. Nobody is perfect 100% of the time.

Just because you went out drinking and ate all the bread, stuffed yourself with fried food and had two desserts, and then woke up and had eggs Benedict the next day does not mean you have failed.

Everyone does this.

We all make a commitment and we all slip up. I ate an entire chocolate cake the other day. You fell. So what? Learn what will work for you to get back on track. You can fall and still be on a successful weight loss track by simply making the decision to get back there.

Real life weight loss is like a marathon, some miles are effortless, some are excruciating and the only way you really fail is if you quit.

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