1. SERVING SIZE
We hear talk of 'servings', but how many of us have ever asked "what precisely is a serving"? What should a serving look like? How much of anything is it?
Well, if you cast your mind back to caveman days it will occur to you that they never had much in the way of measuring bowls. In which case wouldn't it be natural to think in terms of the size of your hand? It is actually quite surprising that we have never thought of this before now...or, maybe you did! Whatever, if you think of the amount of food you can hold in your hand, that is probably the best, most efficient and healthy measurement you could use - for you.
Now, if you compare this way of determining the typical size of your serving you then come to realise that the size of serving you have been giving yourself up until now has been very much 'oversize'! It doesn't matter whether its meat, fish, rice or vegetables, a handful is right for you - because your hands are the right size - for you.
2. SIZE DOES MATTER
Once you get the proportions right you will be eating for you and not some other fattie. Well, O.K., if you aren't yet a 'fattie' you very soon will be if you get the amount on your plate wrong.
Take eating out - no, not takeaway fast food - I am speaking about restaurants. Look for a meal with a good serving (a handful) of vegetables. Ask about the size of the meat dish. 100g of even the leanest beef contains roughly two teaspoons of fat. Anything bigger than that and you are on your way to 'Fattie Land'.
At the food hall choose salads, vegetable and kebabs. Sushi is low in fat and your proportions are controlled for you by the number in the pack. If you must have a burger, request that loads of salad be included.
At Home use smaller plates! This is not being mean, it is being sensible for everyone concerned. If your family complains (even if they notice) explain why you are doing it; it is as much for their benefit as your own.
Let everyone serve himself or herself from the middle of the table or breakfast bar. By adopting this habit it allows each diner to select his or her own portion size. If you are observant you may even notice that you have been dishing up far too much for little Johnny or Jemima over the years.
3. Alcohol
When attempting to lose weight or stay in good shape a glass of alcohol should be looked at as a glass of sugar, particularly if it is a spirit. The method used for making alcohol is to add lots of sugar to yeast. This provides us with energy-giving liquid which, just because it is liquid, we tend not to always be aware of the quantity we are drinking. This leads to all kinds of strange things but, more important than that for the sake of this exercise, it causes the human body to put on the fat.
4. SIT DOWN
How many times do you see people eating while standing up and even walking about?
When we eat, our body is trying to obtain the best value from the food being consumed at that moment. This value is called 'intrinsic value' and refers to gaining all the nutrients it can and then utilising them for the benefit of each part of the body, including the brain. Whilst this is gradually taking place you should be seated comfortably, not standing, walking, driving or even reading. No strain should be placed on the stomach muscles during the eating process. To get the best value from the food you eat you need to be totally relaxed.
5. CHEW AND SAVOUR
Don't eat in a rush or under stressful conditions. You need to chew each mouthful at least twenty two times and savour each mouthful. By enjoying your food you will enjoy life much more, be healthier and not put on weight.
Now, how many of us can honestly say we do all that?
We hear talk of 'servings', but how many of us have ever asked "what precisely is a serving"? What should a serving look like? How much of anything is it?
Well, if you cast your mind back to caveman days it will occur to you that they never had much in the way of measuring bowls. In which case wouldn't it be natural to think in terms of the size of your hand? It is actually quite surprising that we have never thought of this before now...or, maybe you did! Whatever, if you think of the amount of food you can hold in your hand, that is probably the best, most efficient and healthy measurement you could use - for you.
Now, if you compare this way of determining the typical size of your serving you then come to realise that the size of serving you have been giving yourself up until now has been very much 'oversize'! It doesn't matter whether its meat, fish, rice or vegetables, a handful is right for you - because your hands are the right size - for you.
2. SIZE DOES MATTER
Once you get the proportions right you will be eating for you and not some other fattie. Well, O.K., if you aren't yet a 'fattie' you very soon will be if you get the amount on your plate wrong.
Take eating out - no, not takeaway fast food - I am speaking about restaurants. Look for a meal with a good serving (a handful) of vegetables. Ask about the size of the meat dish. 100g of even the leanest beef contains roughly two teaspoons of fat. Anything bigger than that and you are on your way to 'Fattie Land'.
At the food hall choose salads, vegetable and kebabs. Sushi is low in fat and your proportions are controlled for you by the number in the pack. If you must have a burger, request that loads of salad be included.
At Home use smaller plates! This is not being mean, it is being sensible for everyone concerned. If your family complains (even if they notice) explain why you are doing it; it is as much for their benefit as your own.
Let everyone serve himself or herself from the middle of the table or breakfast bar. By adopting this habit it allows each diner to select his or her own portion size. If you are observant you may even notice that you have been dishing up far too much for little Johnny or Jemima over the years.
3. Alcohol
When attempting to lose weight or stay in good shape a glass of alcohol should be looked at as a glass of sugar, particularly if it is a spirit. The method used for making alcohol is to add lots of sugar to yeast. This provides us with energy-giving liquid which, just because it is liquid, we tend not to always be aware of the quantity we are drinking. This leads to all kinds of strange things but, more important than that for the sake of this exercise, it causes the human body to put on the fat.
4. SIT DOWN
How many times do you see people eating while standing up and even walking about?
When we eat, our body is trying to obtain the best value from the food being consumed at that moment. This value is called 'intrinsic value' and refers to gaining all the nutrients it can and then utilising them for the benefit of each part of the body, including the brain. Whilst this is gradually taking place you should be seated comfortably, not standing, walking, driving or even reading. No strain should be placed on the stomach muscles during the eating process. To get the best value from the food you eat you need to be totally relaxed.
5. CHEW AND SAVOUR
Don't eat in a rush or under stressful conditions. You need to chew each mouthful at least twenty two times and savour each mouthful. By enjoying your food you will enjoy life much more, be healthier and not put on weight.
Now, how many of us can honestly say we do all that?
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