One Rule to Lose Weight
73You can try as many diets and exercise fads as you like, but there is only one rule to lose weight forever, and that's to change the habits that made you fat. And the first habit to change is - learn to treat food like your lover.
"You're crazy!" I can hear you say. " I love food too much already! That's why I'm overweight!"
OK, so I know it sounds strange. For most people, dieting means avoiding food, not having a relationship with it! But in today's society, the reason so many of us are overweight is quite simple - we may think we love eating, but we don't treat our food with the love and respect it deserves.
Our brain has a very efficient system for signalling when we feel hungry and when we've eaten enough. If we ate according to that system, none of us would be fat. So where do we go wrong?
Darling, we don't talk any more!
Unfortunately, we're trained from birth to ignore those signals (did your mother ever insist you cleaned your plate even though you weren't hungry?). Once we grow up, we make it worse: most of us eat when we're "supposed" to (instead of asking ourselves if we need to).
And finally, we make sure we're so distracted while we're eating, we have no chance of noticing the "full" signal.
What do you do while you're eating? Do you watch television? Maybe you're reading messages on your cell or Blackberry, or listening to your iPod. Do you pick up your water bottle the moment you take a bite, to "wash it down"?
All of those things disrupt your relationship with food. Your girlfriend or boyfriend would be offended if you were more interested in your Blackberry than in them - and if you want to lose weight and keep it off, you need to start thinking of food the same way!
Don't give food the brush-off
The first step to respecting our food is to stop washing it away.
When I was a kid, people didn't drink during a meal (unless it was a special occasion, when there was beer or wine). These days, everyone does - and it's making us fat.
If you drink while you eat, you wash food down your throat long before it's been properly chewed. That upsets your body's hunger mechanism so you'll keep eating long after you should've received a "full" message. And it creates overload in your stomach and digestive system (I don't even want to think about that...).
Of course, it's important to keep hydrated - but if you're trying to lose weight, never hydrate during a meal. The best time to drink is before the meal, because it will help fill you up - but after is OK, too. If you can't live without your glass of beer or wine, enjoy it with a small healthy snack before the meal (some olives, nuts, salad, or bread dipped in olive oil).
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I want a lover with a slow hand...
(with apologies to the Pointer Sisters).
The next step is to start eating your food without distractions. Turn off the TV/iPod/cellphone, put away the book/ newspaper/magazine/ and sit down somewhere you can concentrate on that plateful.
If that's impossible - well, that, right there, is what's making you fat. If your life is so busy you can't find 20 minutes to sit down and eat a meal in peace and quiet, your life is too stressful. You may not feel stressed - you may even enjoy the buzz - but even too much of a good thing is bad for you. Stress increases the likelihood of being overweight - not to mention a host of other health issues. You're wasting your time going on a diet without toning down your ovreactive lifestyle first.
So, let's assume you've done that, and you're sitting in front of your plate in your quiet place.
- Take a forkful, put it in your mouth, and put your fork down (if it's a sandwich or burger, take a bite and put the burger down).
- Hands away from the plate now!
- Chew your mouthful of food. Notice the flavour and texture. Appreciate it.
- Don't pick up your fork and takeanother mouthful until you have completely chewed and swallowed the first one.
If you're in the habit of shovelling one forkful after another into your mouth, you may be surprised how your food tastes. If you're used to washing your food down with a drink, you may be amazed how long it takes to chew your food enough so you can swallow it (and while you're thinking about that, ponder on all the half-chewed food you've sent into your digestive system over the years, and apologize to it!).
When we're overweight, we're desperate to be slim, so we're attracted to "get thin quick" solutions. That's why the weight loss industry is able to make so much money! Slimming products may work in the short term, but if you don't change your behaviour, you'll gain the weight back eventually - and probably in worse places.
Slow eating is one of the most important behavioural changes to help lose the weight and keep it off, but it's not the only one, of course. In future articles, I'll be looking at your next steps to weight loss.
Be prepared to make some discoveries during this process. You may find you don't like the real taste of food you thought you liked. You may find yourself looking for smaller portions and more variety in your meal: once, I would have eaten a big steak with gusto, but it's surprising how boring it gets after the first few well-chewed mouthfuls. These days I have a smaller steak but more salad or veg, so I can alternate.
And most importantly, because you're eating more slowly and not washing your food down, you may realize you've had enough to eat before you clear your plate. Bingo! You've eaten less because you want to, not because you should!
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Text copyright Marisa Wright.
Photo thanks to GiLaRio (scooter) and Foundphotoslj (grandma) on Flickr.com
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Comments
Good point dineane - I hadn't thought of that!
Great hub Marisa, thumbs up. I loved the way you compare food with our lover. The time we take to eat and the way we chew our foods have a big influence on our body`s function but what we eat and when we eat also makes a big difference. Some times we only remember to eat when we feel hungry instead of eating when our body really needs (for example at breakfast). I always tell my patients that hungry it´s like any other pain - we should avoid it ;)
I'm going to try to stop drinking with my meals, though I'm sure it will be a challenge. My biggest challenge is taking time to sit down for a meal, without gulping it down and moving on to the next task on the list. You've inspired me though - thanks!
i can't imagine having a meal without a drink, tea or water, not sloshing it back when there is food in your mouth that's disgusting
Great hub, I know that we have a problem!
Thank you for writing this hub!
Dolores, I'm not just talking about taking a mouthful then swilling it down with a beer. Are you absolutely positive your mouth is completely empty of food before you take a sip? Most of us are guilty of lifting up our glass before our food is quite ready to swallow. Even though that might seem like a small thing, it can still make a big difference over the course of a meal.
I cant see any relevance to this argument. Drinking while the food is in the throat will not do anything but force the food into your stomach, alongside the liquid. As you should know liquid fills spaces better than solids as it is fluid. This makes your stomach react sending out "full" signals sooner than if you continually over eat. You may have been better to develop your argument on people avoiding these signals rather than concentrating with drinking. By eating without drinking it can reinforce the problem by food not getting properly digested, and also your body not sending out "full signals" early enough. It is probably best to drink a fatty drink such as milk with food also, as it further fills your stomach. It can also slightly slow the digestive properties, making you feel fuller for longer, meaning you resist the urge to snack. Stay away from carbonated drinks, they will only leave you gassy and feeling sick.
M Duckworth, it appears you may have only read half the article. My Washing your food down with a drink enables you to eat faster. The liquid may fill the space quicker, but the body's "full" signal takes time to react: by drinking with your meal, you can eat too much long before the signal is triggered.
Eating without drinking will actualy result in your food being better digested, because you have masticated it thoroughly. I do agree that you need liquid in your stomach - but you should drink it before the meal (which, as you say, will make you feel full faster), or immediately afterwards.
This is a good point. I can't say I 100% agree that it will lead to a healthy weight, but I will say that it is a tool that helps me in conjuction with eating no sugar and avoiding *white* carbs. I still eat tons of whole grains, I just avoid refined white flour.
Anyway, I digress. I was going to say that the slow eating thing does really work. 1 Real life example. I used to eat at Subway at lot. I would always get a foot long and eat it in 1 sitting. Then, one really busy day, I ate half the sandwich and then had to knock out some work. I really planned on finishing the sandwich just 15 minutes later, but by that time I was full. I was stuffed. So, I stuck it in the fridge and ate it for dinner.
Just that one decision alone cut my lunch calorie/fat/carb/whatever intake in half. And I didn't even miss the other half!
Excellent Hub! This information is great and should be read by everyone! It's sad, in my practice the majority of patient's are either overweight or more commonly obese. In most cases it would have been preventable if they had made the right lifestyle choices that you touched on.
I agree with everything that you say! The only thing I would add is to only eat when you are hungry. For example, if you have had dinner at home, and then go out and there is more food on offer, don't fill your plate. Eat just the smallest amount to be polite. Last week I had a house guest who is always complaining that she is fat and that this isn't fair because she eats less than me. I observed her and found that in fact, she eats more than me. It is true that when we were sat at the table, for 'formal' meals, I always eat more. But I seldom eat anything before meals. Nor do I have a little nibble before (such as olives or crackers) or a glass of port as a night cap.
I totally with you there, there are too many ways to lose weight, but not all of them work, this is why so many people are still struggling with weight.
Losing weight is simply a numbers game: you must expend more in energy than you consume. Even if you consume 5000 calories a day, you can still lose weight by strenuous physical exertion.
So whether it's calorie reduction, physical exertion or a combination of both the output has to exceed the input. Problem is, most people are exercise averse which increases with age.
Perhaps we should be going to bed more often !
Funny Title, reminds me of all those crap Berry Diet ads I have been seeing lately.
Weight loser, I agree with your equation absolutely. However, not everyone can exercise strenuously, especially as we age. Old injuries can be limiting, and older people have greater risk of injury - not to mention heart or lung problems.
The slow eating principle is one way of getting people to reduce the "input" side of the equation without feeling deprived.
Jessica - the title wasn't my idea, I actually answered a request to write an article about that topic. Of course, slow eating isn't the only rule to lose weight - but it's a vital first step in re-educating your eating habits.
These are some new and refreshing ideas on weight loss. Considering how many are out there, that had to be difficult. Thanks for the insight.
I'm a dietitian, and I agree with what you are saying, especially regarding the speed of eating. It is nice that you really respected this topic instead of throwing out some crazy diet advice. I can identify with 'loving' your food--most people eat in such a way they never even taste it. It should be smelled, savored, etc--this all enhances satisfaction, which means eating less food overall by avoiding binges. Great hub!
funny analogy but it makes sense and I have read some of your advice/suggestions elsewhere. Interesting hub.
Wonderfully informative!! Thanks....:-)
Excellent Tips Marisa. Eversince childhood i was also taught to treat food with respect.
I agree that you have to lisetn to your body in order to eat better. Everyione seems to eat big meals and then snack inbetween which is great except snacks tend to be crappy food instead of small meals of healthy food.
I wonder what would happen if people decided to have a snack food free day once a week?
Cool article....My problem... wanna gain weight/muscle ;)
Hi there;
A good article with a lot of advise.
I do my so called weight loss over a three month period, losing 5 to 10 pound each time.
It is a slow process but also allows to enjoy the foods I like, get more healthy and drop those pounds.
Works every time except summer when fat turns to muscle which weighs more.
So many mind games thatour bodies play on us as we try to improve our health
Check me out at http://hubpages.com/profile/Claudiazinc
New weight loss/nutrtion group starting in August
Cheers
Claudia
Great work. Very interesting and informative lose weight article!!!
Great Hub
I agree totally with slower eating. Eating food is a pleasurable experience and should be savoured. It works for me
http://hubpages.com/hub/The-most-simple-diet-you-w
Further Reading
- Weight Watchers introduction to behavior change
- Guide to Behavior Change
- 5 Powerful Reasons to Eat Slower
- Lose weight by eating more
10 steps for successful fat loss - Lose Weight Slow
- Eat slower!
- WEIGHT LOSS | WEIGHT LOSS TIPS |
- Male Health - eat slower, the lazy man's way to lose weight
- Obesity - Compliance, Behavior Change, and Weight Loss With Orlistat in an Over-the-Counter Setting
Formerly known as Obesity Research, Obesity is the official journal of The Obesity Society. Available in print and online, Obesity is dedicated to increasing knowledge, fostering research, and promoting better treatment for people with obesity and th - JSTOR
dineane says:
8 months ago
Good advice! I've stopped drinking with most of my meals, and I do think it's making a difference. I heard a nutritionist speak about this a while back and her point was that completely chewing our food also makes the nutrients more absorbable (is that a word?) and washing it down with a drink is kind of like taking multi-vitamins - you pee away the good stuff :-)