Life was so much simpler when I sat at the dinner table with my family and a meal was put in front of me.
I would say I was a healthy child, but even then I loved food and with two older sisters around, I ate quickly to keep up with them.
From a young age my dad said that my eyes were BIGGER than my belly. He always used to encourage me to eat all of my dinner by reminding me that there were starving children in Africa.
Now, even if I am FULL, I have to clear my plate. I hate waste.
I have read a few articles recently that specify some acne breakouts are associated with over eating.
In 2011, entrepreneur Lord Alan Sugar came up with his own unique way to eating less. ‘THE LITTLE FORK DIET’.
It occurred to me that if I ate more slowly, then I might feel full up sooner
This was one of the first things I thought of when I finally admitted that I was over eating. I also remembered hearing that one meal should equate to roughly the same size of both of your palms.
For the last few days, I have been eating every meal out of a small bowl, which sits very neatly in the palm of my hands.
The trick here though, is to not just eat SMALLER PORTIONS but to eat less and not feel deprived.
HOW TO AVOID OVER EATING
REST AND CHEW, CHEW, CHEW
After a week of eating out of a bowl, I have tried to make my meals last the same amount of time as eating my usual portion. I do this by chewing my food twenty times. I have always known from my IBS that chewing food well aids our digestion . I also find chewing that amount of times releases more flavour and gives my brain a chance to catch up. When we chew, leptin is released. Leptin is a hormone produced by our fat cells and is responsible for telling our brains that we are full. Eating slowly and taking small breaks in between mouthfuls will help us avoid having unnecessary second helpings!
COOL IT DOWN
When I eat food that is too hot, I barely manage to chew it twice before I have to swallow to avoid burning my mouth. No one likes a burnt tongue!
DON’T OVER LOAD YOUR FORK
Sometimes I am so excited to eat that I will put a massive portion in my mouth. Not only does this look increibly unattractive to my boyfriend sitting opposite me but it also restricts the amount of food I can chew so I end up swallowing it hole.
After going to all the trouble of lovingly preparing a healthy, nutritious meal, give it the respect it deserves by being present in the moment of eating it. Put away your phone, turn off the television and think about all the lovely skin benefits of each bite. Listen to your body. Without these distractions you will probably notice that you are not actually hungry anymore.
AVOID GETTING HANGRY
Leaving too long in between meals can mean we make the wrong food choices in our urgency to eat. In addition to this, we are likely to eat three times more than we would usually consume in one sitting.
Avoid eating in restaurants that serve food in a ‘help yourself’, ‘all you can eat’ fashion to avoid the temptation of piling up your plate. If you happen to find yourself at one of these types of restaurants, ask a friend or family member to plate your food up for you. If you are alone, don’t be afraid to ask the waiter/waitress!
HOW we eat is nearly as important as WHAT we eat.
If we are not digesting our food properly, we are not absorbing all of the nutrients and therefore we are not feeding our skin.
Since I have been more mindful of my portions I have felt less bloated after meals and a lot less tired.
I think I’m onto a winner here. Soon I might be able to trust myself to upgrade to a small plate!