How to Use your Mind to Lose Weight

How you eat is just as important as what you eat especially if you are trying to lose weight.

It is important to pay attention to the following:

  • Chewing your food well. Digestion starts in your mouth with the release of enzymes from salivary glands
  • In order to promote efficient and adequate digestion, the act of chewing (mastication) helps to mechanically break down the food bolus so that it is more readily broken down further in your stomach
  • Work on eating slowly. It takes about 20 minutes for your body to send messages to your brain to tell your brain that you are full. If you eat fast, you will tend to overeat. By the time your brain feels satiated “full”, you may experience symptoms related to overeating like bloating and heartburn

Things to Avoid:

  • Avoid mindless eating/drinking
  • Paying attention to how you feel is important
  • Many people think they are hungry, but they are often just looking for food to help satiate or fulfill something they are craving or experiencing i.e. coping mechanism for stress, anxiety, boredom, sadness

Tips for Success:

  • Be mindful of hunger, stress and your environment
  •  Eat when you are hungry. Most of our lives starting from childhood, we are told when to eat regardless of our hunger. Try to identify what hunger feels like to you or if you tend to eat in order to “satiate” another emotion like sadness, anxiety, or boredom.
  • Avoid eating while distracted, working or watching television
  • If you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food. Often, the craving will go away
  • How you eat is just as important as what you eat. Digestion starts in your mouth. Try to take small bites and chew the food until it feels like a liquid consistency in your mouth.