By Dr. Carine Bonnist
There is this unfounded idea in our standard American culture that the key to losing weight is to go on a starvation diet. While it’s true that portion size control can be important for some, weight loss is best achieved by healthy eating practices.
Don’t skip breakfast. In fact, don’t skip any meals! Eating balanced meals helps regulate blood sugar, which prevents us from “crashing” and eating too much of whatever food we encounter in our urgency to eat again. Breakfast, in particular, jumpstarts our metabolism and gets the body ready to burn subsequent calories for the rest of the day. Studies have shown that skipping breakfast is associated with weight gain- so make time in the beginning of your day to enjoy your first meal.
Mindful eating. So many of us scarf our food down so quickly that we aren’t even aware we’ve eaten! This prevents satiety receptors in our digestive tract from detecting satiation. Digestion involves smelling, tasting, chewing, and swallowing food. So turn off your TV, close your computer, put your phone down and enjoy eating! Chew slowly, put your silverware down after each bite, and appreciate your food.
Crowd out the bad foods with the good. The more vegetables, healthy fats, and lean meats you add to your meals, the less room you’ll have for processed foods, simple carbohydrates, and sugar. Begin your meal by eating your veggies first and then go for the rest of your meal IF you still have room for it…sneaky, huh?
Correct imbalances. Cravings (especially for sweet treats) can come from nutrient deficiencies. If you’re someone that can stick to a healthy diet, but caves when it comes to dessert, consult with your Naturopathic Physician about investigating potential nutrient deficiencies