4. Listening to your body
Your body has a "nutritional" intelligence system, which sends you signals of hunger and satiety. Be sure to listen to it! When you are low in energy, lack concentration or your stomach rumbles, it's time to fill up your energy reserves by eating! By listening to your body’s signals, you’ll know when to eat and you can choose nutritious snacks.
Treat yourself... slowly!
Once your hunger subsides, your energy level will increase and you will feel satisfied without feeling too full; that's the sign you have eaten enough. Be sure to take your time while eating, as your brain doesn’t automatically register the feeling of satiety. By listening closely to your body's signs, you will reduce the likelihood of consuming too many calories. Taking two, three or four extra bites may seem harmless enough, but if you do so at every meal, the calories will add up to additional pounds. For example, it only takes an extra 150 calories a day (the equivalent of a can of pop) to gain 16 pounds a year.
A few tips
- Before eating, ask yourself if you are truly hungry.
- Use mealtime to relax and enjoy yourself. Sit down and take the time to chew each bite.
- Put your utensils down every two bites.
- During a meal, ask yourself a few times if you are still hungry.
- Don't make yourself finish what's on your plate. Save the rest for later or, if you are at a restaurant, bring the leftovers home. Two, three or four extra bites may seem harmless, but having those extra bites at every meal will add on extra pounds. Eating an extra 50 calories a day - the equivalent of 5 chips - adds up to an additional 5 pounds (2.2 kg) at the end of a year!
