We’ll make the lead short:
Eat until you are no longer hungry, not until you are full!
When studying cultures that have successfully achieved longer than average lifespans, diet plays an obvious and important role. The first lesson we can learn is that trying to diet NEVER works!! What does work is having a better understanding of how to eat.
The lesson to learn is this: The successful cultures are able to reduce their caloric intake by 20% by simply eating until they are 80% full.
This simple, yet powerful restriction results in caloric reduction, the same essential goal of most traditional diets. The difference is this form of restriction doesn’t require any uncomfortable changes in food choices and is therefore far more successful.
Scientists have studied the benefits of caloric restriction.
-Reduced cellular damage from free radicals.
-Lowered blood pressure and cholesterol
-Reduced heart disease
So how do we reduce our caloric intake without creating additional inconveniences? The strategies are remarkably simple and therefore achievable. Here are some tips:
1. Use Smaller Vessels-Discard the large dinner plates and big glasses for smaller plates and tall, narrow glasses. You are likely to eat significantly less.
2. Eat Early-Accross the board, cultures of who eat their biggest meals earlier in the day live longer than culture who pack it on towards the end of the day.
3. Eat More Slowly– Eating faster usually results in eating more. Slowing down allows time to sense and react to cues telling us we are no longer hungry.
4. Use Your Bathroom Scale– Weighing yourself on a daily basis is one of the most surefire ways to reduce your weight and keep it off.
5. Make Food Look Bigger-People who ate a quarter pounder topped with lettuce, tomatoes and onions felt as full as people who ate the half pound burger, but they ingested significantly fewer calories.
6. Focus on food and Have a Seat-When its time to eat…EAT! Stop working on the computer, texting, eating on the run, etc. When you sit to eat you consume less, eat more slowly, and feel more nourished.