Two of the most common New Year Resolutions are to lose weight and to change eating habits. These are great resolutions. But unfortunately, all too often, unrealistic goals are set, and by the end of January many people find themselves going back to their old eating habits and gaining additional weight.
However, with good planning, you can be successful. The most effective way to get the weight off is to set realistic goals and to make mindful lifestyle changes. This will lead to success in weight loss and living a healthy lifestyle in 2011.
Setting Realistic Goals
• Think about how much weight you would like to lose and set sensible goals for weight loss
• Follow a healthy eating plan that you can be successful with and fits into your lifestyle
• Include a regular exercise routine and be sure to schedule it into your day.
What is Mindful Eating?
Mindful eating is having an awareness of what you are eating and what you are not eating on a daily basis.
• Eat slowly. It generally takes 20 minutes to feel satisfied after eating. If you have trouble eating slowly try putting a timer on the table and be sure to eat in no less than 20 minutes.
• Watch portion sizes. Put appropriate portion sizes on your plate, and eat slowly.
• Before having seconds at a meal, thinking if you really want more food. Ask yourself – has it been 20 minutes since I started eating, am I still hungry, do I want more because of the taste, or am I adding more food out of habit.
• Do not skip meals. When you are very hungry, it is hard to eat mindfully, which often leads to overeating.
• Snack only when hungry. When planning to eat a snack, think about if you are hungry or just eating out of habit or boredom. Choose snacks that will satisfy your hunger or cravings.
• Remember a snack is a snack, not a meal, and watch portion sizes.
• Keep a food journal. This will hold you accountable for everything you are eating.
• Sit down at the table when eating. If you are standing or running out the door while you eat, you will tend to eat faster, feel less satisfied, and eat more food than if you sit down and eat slowly.
Common Mistakes – Not Being Mindful
• Picking at food while preparing a meal. This provides additional unwanted calories.
• Snacking from a bag, box, or container of food. It is challenging to know when to stop or how much you ate. Instead put the appropriate portion size of food on a plate and eat slowly.
• Grabbing a quick snack as you walk through the kitchen (i.e.; cookie from the cookie jar, piece of cake on the counter, chips from the food pantry). Eating out of convenience leads to overeating.
• Continuous snacking on bread or chips at the table at a restaurant before your meal arrives. This provides additional calories without the protein or fiber that will actually fill you up for an extended period of time.
• Binge eating in the evening as you are watching TV.
• Food shopping while hungry. This leads to impulse purchases. Instead go to the market after you eat a meal or healthy snack and be prepared with a written list and stick to the list.
At first, it can feel like it takes a lot of energy to be mindful, but amazingly, over time these new skills will become habits that do not require a lot of extra work, and will become part of your regular routine.
Wishing You a Happy, Healthy, and Mindful 2011
