Research suggests that excluding entire food groups, banning your favorite foods, forcing yourself to count calories, and measuring success by a number on a scale may actually make you want to eat more. Restrictive dieting can slow your metabolism down, making it even harder to lose weight over the long term.
You’re more likely to be successful at keeping weight off if you lose weight gradually and steadily. Be more mindful of what you eat and how you eat.
There’s nothing wrong with enjoying your favorite foods and indulging in your cravings for cookies, potato chips, or ice cream. All you have to do is cut back. Practice awareness by slowing down and thinking about what you’re eating and why you’re eating it.
Don’t gulp your food; you’ll overeat before you realize that you’re full. Instead, rest between bites. Take time to chew your food thoroughly. You really don’t need as much food as you think you do.
When you eat out, keep your food-mindfulness on the right track. Keep hunger under control beforehand. Don’t skip meals. Control portion size. Share your meal or take half of it home.
Idea for Impact: Eating should be a pleasurable activity. No food is inherently good or bad, and there’s no need to build an adversarial relationship with food.