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Today’s inspiration addresses the all-too-common issue of obesity. If you are struggling with obesity, or perhaps just those few nagging extra pounds, I’d really like to present a new perspective for you. Whether you realize it or not, you have a relationship with food. We all do. There’s no way around it. And, honestly, if you are overweight or obese, the chances are high that you have a not-so-good relationship with food. Be that as it may, that can change. The relationship and behaviors with food that got you into your current situation offer the same power to get you out of your current situation. Stated another way, an improved relationship with food can -- and will -- lead you towards your optimal weight.
In this video, I address 5 guidelines to lead you to healthy eating. They are simple, straightforward, yet very powerful. Enjoy the video!
If you prefer to read the contents of the video, click here: Eat Your Way Out Of Obesity?
Eat Your Way Out Of Obesity : 5 Principles
In one of the most challenging paradoxes of today, eating is what got you into obesity – yet, eating is also exactly what can get you out of obesity! Let me explain. The key to overcoming obesity lies in how and what you eat. It is a paradox because it was also your manner of eating before which contributed to your obesity today. However since eating is an integral part of human life, we simply can’t just cut it out. This is actually an important understanding to master when you consider how you are going to attempt to overcome your problem of obesity. In order to help you on your journey, here are 5 guidelines that can help you make the transition from unhealthy eating to a very healthy eating program. These guidelines are particularly helpful when you apply them to my recommended plant-based, vegan eating program.
1. Make it a point to eat until you’re satisfied. Yes, it’s quite a change from those used to diets involving portion control, but it is that portion control which is responsible for the failure of many diets. Psychologically your body will always feel hungry no matter how long you stay in the program, so the key to be able to stay on a diet indefinitely is to ensure that your stomach is full and that you are psychologically satisfied. In this way, it isn’t a ‘diet’ after all – rather, it is simply ‘the way you eat’.
2. Consider grazing as your new form of eating. Grazing simply means eating six or more meals throughout the day while consuming only the food on the recommended list of plant based foods. A lot of studies have shown that while obese people tend to have fewer meals than non-obese people, they tend to eat a whole lot more per meal, so the idea here is to eat on a more frequent basis while keeping your portions small. This is where a plant food-based diet helps a great deal. Characteristically, you can eat “big” even when you eat less, and you end up feeling more satisfied compared to animal food-based diets where portions are small but extremely calorie dense. If grazing doesn’t work for you and your schedule, that’s fine. Many people do very well with the more typical 3-4 meals a day. Just try it to see if it may work for you.
3. Avoid the temptation to gobble down your food – the key is to eat slowly. When you are in hurry to swallow your food, your brain is not able to receive the signal from your stomach that it’s already full. Remember, it is only the stomach that will send this signal and anatomically, the food has a long way to go before arriving at your stomach. This is a familiar feeling to those who wait until they are hungry before eating. You eat the food so fast that by the time your stomach signals it’s full, you have already consumed food that is much more than what your stomach can contain. It’s a very uncomfortable feeling because you already stopped eating but the food is still moving down to your stomach. It’s due to the delay in the transmission of signals from your stomach to your brain and the end result is an overwhelming feeling that your stomach is about to explode. This is what you want to avoid and when you are able to adopt a grazing pattern, as opposed to a gorging one, then you will find it easier to eat leisurely while feeling more satisfied compared to your previously fast paced meals.
4. Take your time chewing your food thoroughly. It’s something which many people are not aware of, but when you chew your food more, it gives you increased satisfaction because more of the flavors are released. Moreover, the act of chewing longer also gives the food time to make it to your stomach and allowing it to communicate to your brain that it is in fact full. So it’s actually accomplishing two things at once. On the one hand, you gain a greater satisfaction from the taste of the food. Secondly, you also feel satisfied despite consuming less portions because you gave enough time for your stomach to send a signal to your brain that it is now full.
5. Try to simplify your meals with regards to variety. Studies have repeatedly shown that when a large variety of food is presented, the tendency is that more calories are ingested as well. When a person is only eating one or two kinds of food, there is no urge to eat more ‘just to try everything’. You can still keep your palate interested and engaged, and have lots of different foods throughout your day and week, however you simply have less variety at each meal. If the person is presented with several different kinds of food in any given meal, there is a strong urge to eat the food even if the stomach is signaling that it is full already. In fact, if you’re obese and you wish to solve your meal problems with relative ease, take a tip from the region where a great number of the population is not obese. I am referring to the Asian region where this particular phenomenon has been attributed to the fact that there is one staple food which dominates their diets -- rice. Focusing on simple starches, such as this, provides all the nutrition they need while keeping their intake of saturated fat and cholesterol at extremely low levels.
These five simple principles which can be integrated easily into your daily eating program are the pillars upon which healthy eating begins. If you are able to implement all of five principles in each meal and make them habits, then you can rest assured that from a caloric standpoint you’re doing everything you can to overcome your obesity.