Weight management session 2, Mindless eating and portion control

written by Lis Thorolvsen

Eating too much every once in a while is normal and eating for emotional reasons is unfortunately also becoming normal for many people. Being a mindless eater is one of the main reason why today’s world has so many overweight and obese people and sadly it is growing by the day.

We eat far more than what is needed, far more than what is good and far more than ever do we neglect ourselves and sadly we have become a nation who eat ourselves sick.

From the moment we are born, we are nurtured with food, rewarded with food and food has become more than just a necessity, hence emotional connections to food are not uncommon as we associate food with coziness, we meet in social relations over lunch and dinner and we eat and eat and at times we even eat out of boredom, we have become a nation obsessed with food.

 A study, which pooled data from adults in 186 countries, found that the number of obese people worldwide had risen from 105 million in 1975 to 641 million in 2014. Meanwhile the number of underweight people had risen from 330 million to 462 million over the same period. Global obesity rates among men went up from 3.2% in 1975 to 10.8%, while among women they rose from 6.4 % in 1975 to 14.9%. “Some food for thought”

Think about your mindless eating and as mentioned in my previous blog Prologue – 2017 weight management. Plan, prepare and execute for a brighter future, write down in a journal every thing you eat and drink daily and you will be surprised by the end of the day how much unnecessary calories are consumed every day.

You could properly loose between 5-10 kg by just being mindful of your eating habits as well as considering your portion sizes. The more we eat the more we train the stomach to expand and the more is needed to obtain the fullness. Think of your stomach as a muscle and by eating less your “muscle” will shrink and after 4-6 weeks the “muscle” has dramatically changed in size, hence the reason to eat smaller meals throughout the day will benefit as well as stabilizing the sudden food cravings by maintaining blood sugar levels.

Remember it takes the brain 20 minutes to register that the stomach is full, so first of all drinking a huge glass of water 30 minutes before any meal will trick the brain and by eating slowly as well you give your brain more time to register, and if you are considering going for seconds, wait 5-10 minutes and ask your self if you really need to eat more.

  1. Only eat when you truly are hungry.
  2. Never skip your breakfast, you need the energy to start your day
  3. Drink 30 minutes before eating to trick your stomach
  4. Being mindful when eating and try to taste the food and feel the texture
  5. Eat slowly so your stomach can register when it is full
  6. Downsize your portions, especially your dinner meal. Fewer calories later in the day.
  7. Write down a journal daily – you will be surprised of what you consume every day.

Other articles in the weight management session

Weight management session 1, Getting started, written by Lis Thorolvsen. 

Have a super fantastic day


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Copyright 2017 Captain Lis wellness blog

Originally posted 2017-01-29 09:00:28.

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