



Always eat at the same time and in the same place
Write your appointment with food on your agenda. It may seem silly to you, but maybe it’s the only way you can convince yourself that this moment is important to youi, much more than other commitments you have throughout the day.
You won’t believe it, but eating at the same time every day can help you control your weight. This habit improves metabolism and promotes good digestion. Eating after hours, on the other hand, can slow down our metabolism.
“Try to always eat at the same time and do it always sitting, if possible in the same place in the house. Establishing this routine also has many benefits in eating”, Points out the psychologist Itzíar Digón.
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Give yourself a good pampering session
Are you one of those who dream of taking a bubble bath at the end of the day? Are you passionate about reading? Do you relax listening to music? Do you enjoy watching a series or a good movie? Whatever your hobbies, you must find a moment for yourself, if possible every day. You don’t have to invest too much time, but you do need to go to sleep with the feeling that you have done something just for yourself during the day. Not everything is work, children, shopping, housework … Taking a moment can feed you much more than a good plate of food.
“Feed yourself with other things than food. There are many things in life that feed you and fill your backpack with satisfaction. You must discover which ones work for you for not using food to fill emotional voids”, Says the psychologist.
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Brush your teeth
If after eating you have a crazy urge to binge on sweets, go quickly to brush your teeth. This simple gesture usually takes away your hunger.
Although there is no scientific evidence that brushing your teeth has an effect on hormones that regulate appetite, it does seem to be proven that it manages to “trick” our brain. The brain remembers that you always brush your teeth after eating food and this often convinces you that you have had enough and you are satisfied.
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Climb stairs
Another factor that makes you regain lost weight in record time is lack of activity. Many times we park our sneakers and stop hitting the gym as soon as we reach our healthy weight. That can not be! You must stay active if you want your metabolism to work well.
Exercise should be part of your everyday life. You don’t have to beat yourself up every day, just introducing little habits is enough. Get off one stop earlier and finish the journey to work or home on foot; Forget the elevator and escalators and go up on your own … These little efforts can help you stay in line.
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Practice ‘Mindful Eating’
By now you should know that Mindfulness consists of focusing on the present moment. Living consciously helps you enjoy things more and get away from worries. This discipline also applies at mealtime. Known as Mindful Eating, consists of putting all your attention on the food, Visualize what you are going to eat, smell it, try to recognize the ingredients that make up the dish and imagine how it has been cooked, savor each bite and chew it as many times as you are able to decipher its flavors and notice the amount you need … This way you will enjoy food much more and your digestions will be much more pleasant.
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Play relaxing music to eat
You have to start living the time of breakfast, brunch, lunch, and dinner as a real ritual. Putting on your headphones to relaxing tunes can help to get it. “The moment of the meal does not consist only in taking food, it is much more… It is a moment to stop, to look for your silences, your muscular relaxation… It is a ritual that goes beyond the simple act of feeding”, Explains Itzíar Digón.
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Listen to your stomach
When you go to eat, focus on what you are doing and connect with your stomach. To know if it is full or empty, you must pay attention to it and learn to decipher its signals. Don’t even think about eating with distractions. Don’t turn on the TV, stay away from your laptop and forget about your mobile. If you take advantage of the mealtime to answer e-mails, check your social networks or check your WhatsApp status, it is very possible that you eat more quickly than you should and surely you take more amounts than you should.
- Very important! Don’t use your stomach as a garbage can. “We have been taught that it is rude to leave something on the plate and throw food away, but we must begin to banish these beliefs. We must listen to our body and stop eating when we are satisfied. It is a question of health ”, concludes the psychologist.
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Don’t put restrictions on yourself
Stop putting so many limits and restrictions on yourself. As the expert explains, excessive control can end up triggering lack of control. It is preferable to eat everything in small quantities than to deprive yourself of something and end up suffering from anxiety. The key is to know yourself well and learn to differentiate physiological hunger from emotional hunger. Nothing happens if one day you get carried away by emotions and eat more than necessary, but the idea is to learn to identify the urge to eat motivated by some emotional void and find a resource other than food to calm it down.
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