Healthy eating habits have been almost destroyed over the past 50 years. The result is a massive increase in obesity. Today we see people heading towards obesity in their teens and early twenties when their bodies are traditionally at their best. If you are in this age category I suggest you take a good look in the mirror and ask the question: ‘What will I look like ten years from now?’ For those of us that have passed this age group the same still applies. Your shape has a massive bearing on your lifespan and only you can do something about it. Here are some simple changes you can make to your eating habits while not giving up anything.
When to Eat
The main problem is that we often eat when we are hungry rather than at set times. What happens when we are hungry? Simple, we eat too fast and don’t allow the food time to digest. Consequently we eat far more than we need. After this we return to sit in front of a computer while the excess food turns to fat. The secret is to eat at fixed times and eat sensibly. If you are worried about losing weight never give up breakfast, this is your most important meal each day. Breakfast should also be the heaviest meal of the day because you have more waking hours to work off the calories. Dinner should be the lightest meal and it is advisable to take a walk after dinner to assist digestion.
Exercise and Weight Loss
It is also very important that you exercise daily. The weight loss ratio of losing weight is often quoted as 80% diet and 20% exercise. All you need to do is walk for half an hour, it doesn’t have to be power walking — just walking. Even this can be started as six 5-minute walks or three 10-minute walks each day to build up to being able to walk for 30 minutes. Gym training is also good if you wish to do it but the best way to bring your weight under control.
Eat regularly, eat slowly and be aware of how long it will take to work the excess calories off. If you are in a position where you must eat because you are hungry realize that this is the risk situation and order a single sandwich or salad and take a short walk. If your hunger isn’t satisfied have something else to eat after your walk. The food needs at least five minutes to reach your stomach and if you don’t give it the chance you will never know whether you have eaten sufficient or too much. You have eaten too much if you feel bloated, but by then it is too late to correct, so give your body a chance to work. Healthy eating is the first step in weight loss, you can spend hours each day exercising but if you eat too much at any given time all that training is wasted.
Eating Between Meals
The most frequently asked question is: “I get so hungry between meals that I just have to eat something, what do I do?” The answer is simple: You eat something. But don’t go making a sandwich because this will not help you. I have a rule that if I feel hungry between normal eating times I will eat a piece of raw fruit or vegetable only. An apple, a pear, a carrot and I eat just one of whatever I choose then find myself something to keep me busy so that my mind doesn’t dwell on food and eating. That is hard to do, but it is achievable. Only you can do something about your weight so if you want to start a program spend the first three months learning a new eating pattern and observe the results.
The final tip is never drink beer when you eat because beer will stop your body from breaking down fat. The traditional beer gut isn’t caused by drinking beer, it is caused by eating when you drink beer and bar snacks are usually very high fat foods.
This article reflects the views of the author and is not meant to be medical advice. As with anything dealing with your health, you should see a medical professional for prevention, diagnosis and treatment of specific health problems.