What and How to Eat for Weight Loss: Some Practical Tips and Tricks

by Percival J. Meris on January 22, 2012

How to Eat for Weight Loss Photo Courtesy of Dreamstime

Y OU JUST HAVE TO KNOW WHAT AND HOW TO EAT FOR WEIGHT LOSS, so that you can continue losing weight without starving yourself. Otherwise, you decrease your likelihood of success in your weight loss program.

What to Eat for Weight Loss

Eating is an important component of your weight loss program. We do not advocate depriving yourself of food in order to lose weight. We encourage you to eat, for eating is the most important foundation of health.

Never sacrifice your health in exchange for loss of unwanted pounds. Precisely, the main reason for weight loss is to be healthy.

Many embark on a weight loss program with the aim in mind of looking attractive. Without health, however, even ideal weight would fail to make them look attractive. For, attractiveness is one offshoot of health.

Eating is not the culprit for your excessive weight. It is the kind of food you eat that is. So, you need to know what foods to eat and what foods not to eat.

It would do injustice to the importance eating in a weight loss program, if this subject is merely given cursory treatment in a short article as this. Information about what and what not to eat deserves a lengthy discussion that is best presented as a more detailed exposition.

In this connection, you can obtain such information from an ebook, entitled Losing Weight without Starving Yourself. Fortunately, you can download this for FREE from the link after this article.

Knowing what and what not to eat is only one aspect of your weight loss eating program. The other is learning how to eat for weight loss.

How to Eat for Weight Loss

Here are practical tips and suggestions on how to eat for weight loss the right way:

  1. When eating, take your time.
  2. Your meal should last for at least ten minutes. It takes ten minutes for the brain to recognize that you are satiated. This means, therefore, that if you eat fast, you will ingest more food than you need, before the brain makes this realization. By that time, it shall have been too late.

  3. While eating, do nothing but eat.
  4. Do not bring your food somewhere else, where you will be tempted to do other things at the same time, like watch TV or work at the computer. If you do, you subject yourself to the risk of losing track of the amount of food you are taking, and end up eating more than you need. So, take your meal on the dining table only.

  5. Create some form of inconvenience in obtaining more food.
  6. Clearing the meal table of serving dishes and leaving them on the counter, instead, results in the inconvenience of standing up and leaving the meal table to refill your plate with more food. This inconvenience may lead you to wonder whether you really need more food and it is worth the bother to obtain it from a distance.

  7. The moment you feel full, stop eating.
  8. You do not have to finish the food that remains on your plate out of a sense of waste or of politeness to your dinner host. This will only result in overeating. So, to avoid this situation, place only as much as you think you can consume to satisfy yourself.

  9. Keep food out of view at all times outside meals.
  10. For this purpose, it is best to keep them inside the refrigerator or cupboard. Otherwise, you may be tempted to eat, even if you are not hungry. Again, imposing on self the inconvenience of taking some extra effort to obtain these foods will be helpful.

  11. Be resolute, as you put new eating habits into practice.
  12. The change in your eating habits may initially seem an arduous task, and may cause you to fall into lapses every now and then. If you are new to this weight loss program, this is normal and expected. Take care not to let discouragement set in.

  13. Fret not, if you fail from time to time.
  14. Failure is a temporary setback, brought about by inexperience. Under this situation, expect lapses to occur every now and then. If you cannot accept this reality, you may abandon your new diet plan out of frustration, and revert to your old eating habits.

    Remember that you did not develop your damaging eating habits overnight. So, it will take some time for you to replace it with more healthful ones. Be patient and self-forgiving.

    There is no need to be guilty or regretful. Every time you fall, rise up and start all over again. Each succeeding attempt makes it easier to do it with less and less failures. If you stop, you will never succeed.

The foregoing tips and tricks may not in themselves cause you to lose weight, but they will help curb your tendency to overeat. If you faithfully follow these techniques on how to eat for weight loss, you will in due time be losing weight without starving yourself.

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{ 8 comments… read them below or add one }

MMA Acupuncture February 1, 2012 at 10:30 am

Hi Percival you have some great tips here and I’m really a fan of the first two. I was used to eating my food as fast as possible without really paying attention to it. Also in Chinese medicine theory we believe that you shouldn’t have any distractions as well while eating. Very interesting and thanks.
MMA Acupuncture recently posted..Happy Happy – A Reminder in Happiness

Percival J. Meris February 2, 2012 at 11:05 am

@MMA Acupuncture: I am really very happy about your comment. Thank you very much.

Just remember that your food should taste delicious, in order for your body to be stimulated to digest it to the fullest. It begins with the mouth that secrete digestive saliva stimulated by the deliciousness.

So, when you eat your food, enjoy it. This is possible if you savor its taste by eating slowly, taking your time. Let not any urgency prod you to want to finish your meal at once.

Set aside at least 30 minutes for meals alone. This is enough time to enjoy the food and socialize with those at the dinner table with you. It is important also that the atmosphere and mood are relaxed and conducive to enjoyable eating.

Just make sure you are eating the RIGHT kind of food.

John Ross @ Weight Loss Ross February 14, 2012 at 1:11 am

very often I eat while I engage myself in other activities, mainly work. A practice I should stop as it doesn’t accomplish anything. I eat more than I should an I can’t be very productive with my mouth full.
John Ross @ Weight Loss Ross recently posted..A Detailed Look at What Natural Weight Loss Is and What It Is Not

Percival J. Meris February 14, 2012 at 8:17 am

Hi, John. I am glad you were able to pick up a realization from this article. You are right, John. Multitasking makes you less efficient in all that you do simultaneously. If you do each one at a time, you will save more time and come up with more excellent outputs, including health. Concentration of effort is the key to more productive activity.
Percival J. Meris recently posted..What and How to Eat for Weight Loss: Some Practical Tips and Tricks

ps3 yellow light of death fix April 10, 2013 at 11:48 am

Howdy just wanted to give you a quick heads up and let you know a few of
the images aren’t loading properly. I’m not
sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.
ps3 yellow light of death fix recently posted..ps3 yellow light of death fix

Percival J. Meris May 7, 2013 at 9:10 pm

Thank you for the feedback. I wish you could give me the URL of the posts, in which these images are not loading.

pauline May 18, 2014 at 6:43 am

send me free book

Percival J. Meris May 18, 2014 at 3:20 pm

Hi, Pauline. Thanks for your interest in receiving the free ebook. Just fill up the form above (right after the article) with your name and email address, and the book will be sent. If you do not receive it, please write me again.

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