HOW TO BALANCE YOUR WEIGHT THROUGH PORTION CONTROL, MINDFUL EATING

PORTION CONTROL, MINDFUL EATING

PORTION CONTROL AND MINDFUL EATING are the two effective ways to maintain weight balance and sustain it for a longer period of time

Let’s face it—sometimes our plates look like they’ve been hit by a food tornado.

Portion control and mindful eating might sound like buzzwords, but they’re actually your new best friends if you’re trying to maintain your waistline and avoid looking like a walking beach ball.

Portion Control: The Art of Not Going Full-Buffet Mode

Portion Control: This is the delicate art of not turning your plate into a mountain range. It’s basically how much food you decide to pile onto your plate.

Serving Tip: When you’re at the buffet of life (or just your kitchen), scoop out a bit less than you usually do.

Resist the temptation to add that “just one more” spoonful. Your future self will thank you, even if your taste buds protest.

Dish Drama: Use smaller plates and spoons. It’s like playing a psychological game with yourself—your brain thinks you’re eating more than you are.

Plus, who doesn’t love the satisfaction of a plate that’s clean at the end of a meal?

Why It Matters: Portion control is your ticket to weight maintenance without having to constantly live on celery sticks and carrot juice.

Mindful Eating: Becoming One with Your Food

Mindful eating is based on Mindfulness.

is an intentional focus on one’s thoughts , emotions and senses in the present moment.

It is more about being AWARE in the PRESENT moment

Eating Mindfully – use all of your physical and emotional senses to experience and enjoy the food that is served

Mindful Eating: Think of it as a Zen meditation session, but with food.

It’s all about paying attention to what you’re eating, like it’s the most thrilling thing

Sensory Overload: Savor the food to the fullest however simple it may be with Eyes, Nose, Tongue noticing the colors, smell, sound, textures and flavors of the food served in your platter

When you eat, engage all your senses. Notice the colors, smells, and textures of your food.

Pretend you’re on a cooking show, describing every nuance of your meal to a rapt audience. Yes, you’re eating peas, but you can still make it sound like a gourmet experience.

Distraction-Free Zone: Put down your phone, turn off the TV, and focus on the food in front of you.

It’s not just a meal; it’s an event. Maybe even light a candle if you’re feeling fancy.

Blessings and Thanks: Take a moment to appreciate your food. A little gratitude goes a long way, and it’s nice to remember not everyone gets a full plate every day.

Chewing: The Unsung Hero of Digestion

Chew, Chew, Chew: Proper chewing is like the VIP section of digestion. It’s where the food starts breaking down and mingling with saliva, which is packed with digestive enzymes.

Think of it as your food’s first taste of the party.

Slow and Steady: Chew slowly and give your stomach time to send “I’m full” signals to your brain.

It’s like letting your food know you appreciate it, rather than just scarfing it down in record time.

Chewing Challenge: Aim for at least 20 chews per bite. It sounds like a lot, but it’s not like you’re chewing gravel.

If you find 32 chews per bite a bit too ambitious, start with 15. Your teeth and stomach will thank you.

The Caveman Connection

Caveman Eating Habits: Back in the day, cavemen had to eat quickly to avoid becoming dinner themselves.

They didn’t have time to savor every bite—just to gulp and run. Luckily, we’re not running from sabertooths, so there’s no need to rush.

Modern Stress: Eating quickly still triggers stress hormones, like cortisol, making us feel like we’re running a marathon.

Instead of stressing out, sit back, relax, and enjoy your meal.

when we eat fast, it’s not a life death situation. most often it’s a habit

nonetheless, our bodies produce the cortisol, which causes inflammation which then signals our adrenals get ready to release adrenaline and signals our immune system to get going

the response to stress – in this case the stress that results from the nonexistent attack that requires fast gobbling and swallowing – requires a lot of energy, heart beat increases, blood moves faster to get the muscles ready for action, the immune system sends out soldiers to fight possible infections.

So, if you want to enjoy your food without feeling like you’ve just swallowed a whole lot, try portion control, eat mindfully, and chew thoroughly.

It’s not just about looking good in your jeans; it’s about enjoying life’s little moments, one bite at a time

Check out my other blog for more fun food tips: Easy Homemade Coconut Mix for Curries.

Remember, eating well can be as delightful as it is delicious. Bon appétit!

This concept is not something new but just a reminder call for all of us today about Respecting food and Connecting with it as our Ancestors used to do

I personally have been trying to follow this routine at least one meal a day

and definitely the eating process is enjoyable without much fussing over the food served in my plate

CONCLUSION WITH A DISCLAIMER

i am no teacher or saint to preach or teach people

but by god’s grace i come upon such references from books and teachings from spiritual books which gives us a lot of wisdom and ways to live our valuable life meaningfully

and teach our ourselves and the people whom we associate with to live with right code of conduct and to raise our standard of living

making smaller changes in life will not only help us be a better individual but also bring a valuable change in the society in the current scenario which is very much required

however small it may be but let’s atleast start from OURSELVES

let’s make the world a better place with our small efforts in all aspects of living

so that’s all friends, hope i could bring some insight in you

until next time, keep smiling

much love .. stay happy .. stay blessed

smitha