Food for thought
By now we all know which foods are good and which are not so good for us. However if we put more thought into the other variables when it comes to our food and drink dietary intake, then weight-management becomes more manageable!
By "variables" I am referring not just to the "what" we eat/drink, but also the "when" and "where".
over-loading your plate is the easiest way to ruin your weight-control efforts. The food is right there in front of you, so you have to empty the plate - you can't really put it back in the pan/oven!
You could try the old "smaller plate" option, however the temptation is to load the same amount onto that plate and kid ourselves it's less.
- try to avoid second helpings - eating the same meal twice is obviously a big weight-loss no-no.
- ensure you don't place the unused part of the meal in the middle of the table in plain sight...if it's within easy reach that's what will happen.
- preparing and freezing meals in containers is also an option, in that you just thaw and cook set quantities.
Much debate still abounds over whether it is more beneficial to eat 5 or 6 meals daily...or 3 squares(breakfast/lunch/dinner)...or is intermittent fasting, where 1 or more meals a day are skipped, the answer? Or how about the adage, "breakfast like a king, lunch like a prince, dinner like a pauper", hold true?
Eating 5 or 6 small meals daily may be easier for your digestive system to handle, but it does take a lot of planning. Also, 5 or 6 meals is 5 or 6 opportunities to potentially over-eat. It's also 5 or 6 times that your blood sugar level is spiked - add in any snacks between meals and your blood sugar is raised virtually all day!
Snacks - snacks are nothing more than a small meal, however they are big business commercially. Why for instance is the current slogan for Kellogg's Cornflakes..."when do you eat yours?" It's because if they can get us to eat them at any time of day, they are going to sell a lot more packets of the stuff!
Snacks are just more calories and more blood sugar spikes...even the "healthy" snacks.
The last couple of decades has seen an enormous growth in the food and drink environment in the Western world. Fast food outlets dominate the high street of every town and city...street food markets abound...there's food apps and free delivery options...more supermarkets than ever before. Even the pubs that remain unclosed all serve food to some degree. What this all means is that we can now eat or drink any time, anywhere.
Traditional meal times are no longer the norm - we eat at all hours of the day and night and lots more highly processed and manufactured food at that. Couple this trend with a more sedentary lifestyle and there we have our obesity epidemic.
try to stick to regular meal times
avoid snacks between meals
aim for natural and not highly-processed foods
don't ban favourite foods(you'll end up craving them)
try to eat at a table at all times(not in the car/on train/in cinema, etc)
don't get obsessed with calories
drink plenty of plain water daily(suppresses appetite)