Eating is a complex behavior that involves aspects of a person's chemical and physiological brain functions, as well as their emotional, cultural, and educational experiences. Because the behavior of eating involves so many different components of an individual's persona, it is often difficult to make changes in a person's current eating behaviors.
Learning how to lose weight is an individual process that involves learning how to eat a healthy, balanced diet that will be followed permanently.
Know how much weight is healthy to lose on a weekly basis.
Eating healthy foods in the right amount and exercising regularly usually result in weight loss, while eating unhealthy foods consistently and not exercising regularly will typically result in weight gain. The National Institutes of Health (NIH) recommends a progressive weight loss of between 1 and 2 pounds per week for adults. To lose 1 pound of weight, a decrease of 3500 calories per week is needed. This means decreasing your calories per day by 500. To do this, you can increase the amount of exercise you do, or decrease the amount of calories you consume per day.
Eat small meals and snacks throughout the day.
Try to eat 3 small meals and 2 snacks (or 5-6 small meals) spread out during the day to prevent hunger and also to help keep your blood glucose levels stable.
Make time and take time to eat.
Though there is no solid scientific evidence to show that eating more slowly helps you lose weight, there are still reasons why it is worth doing. Eating at a slower pace allows you to notice and enjoy the flavors and textures of your food. Eating slowly will allow your brain the time to detect satiety (the feeling of fullness), and therefore allow you to recognize when you should stop. Satiety kicks in at different rates for different people. It can take as few as 15 minutes, but it can take up to an hour for some people to feel full. The point is, meal time is when we should take advantage of appreciating and enjoying food.
Stick to the basics.
There are many different types of diets that are being promoted on TV, on the internet, and in magazines. However, the bottom line to healthy and long term weight loss has not changed. Weight loss will result from following a balanced diet, getting regular exercise, and making healthy and fresh food choices.
Indulge now and then.
It's okay, normal, and necessary to have the foods you crave now and then even though they may not be the healthiest choices. This is part of eating a balanced diet. You should be able to have a "treat" every now and then. Just work that treat into what you will be eating the rest of the day. If it is a high-calorie item, try to add some extra exercise time in that day. It is not necessary to eliminate foods or food groups, as some fad/popular diets indicate.
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