{"id":2919,"date":"2023-04-20T21:07:33","date_gmt":"2023-04-20T21:07:33","guid":{"rendered":"https:\/\/healthnews.zone\/?p=2919"},"modified":"2023-04-20T21:07:34","modified_gmt":"2023-04-20T21:07:34","slug":"eat-whatever-you-want-and-still-get-results","status":"publish","type":"post","link":"https:\/\/healthnews.zone\/?p=2919","title":{"rendered":"Eat Whatever You Want and Still Get Results"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188.png\" alt=\"\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-2920\"\/><noscript><img decoding=\"async\" width=\"1024\" height=\"538\" src=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188.png\" alt=\"\" class=\"wp-image-2920\" srcset=\"https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188.png 1024w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188-300x158.png 300w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188-770x405.png 770w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188-293x154.png 293w, https:\/\/healthnews.zone\/wp-content\/uploads\/2023\/04\/image-188-390x205.png 390w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Eating shouldn\u2019t suck.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That may sound obvious, but let\u2019s face it: For so many women, the very notion of mealtime brings up a ton of baggage, whether it\u2019s the drudgery of trying to stick to an unsatisfying meal plan or a bunch of guilt and shame after \u201ccheating\u201d or going \u201coff plan.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And that\u2019s really too bad, because&nbsp;<em>we all deserve to enjoy the way we eat.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Improving your nutrition shouldn\u2019t require you to white-knuckle your way through every meal, eating foods that you don\u2019t actually like, all while wishing for a slice of cheesecake.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(Nor should it include lying awake at night berating yourself because you did eat a slice of cheesecake.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You&nbsp;<em>can<\/em>&nbsp;improve your nutrition while still enjoying foods of all kinds, including those that might typically be considered \u201cindulgent\u201d or \u201ctreat foods.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">That\u2019s right. Pizza. Doughnuts. French fries. Ice cream. None of these are \u201cbad\u201d foods. It\u2019s just a question of your own personal priorities and choices.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s how to find the balance that works for you according to your own food preferences, priorities, and goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">You Are in Charge<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Before we go any further, let\u2019s make one thing very clear:&nbsp;<strong>It\u2019s up to you how you eat.<\/strong>&nbsp;Not up to me. Not up to some guy on the Internet. Not up to anybody else.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(This is something that surprises many of our&nbsp;<a href=\"https:\/\/go.girlsgonestrong.com\/ggs-coaching-pre-sale\">GGS Coaching<\/a>&nbsp;clients at the beginning of their journeys with us! Nonetheless, we value every woman\u2019s autonomy to make the choices she wants for herself, and this includes food!)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Because of much of the ambient discourse around food, many people have the habit of qualifying themselves as \u201cgood\u201d or \u201cbad\u201d based on their food or drink choices. Similarly, some foods seem to take on magical properties and are described as \u201cdetoxifying,\u201d \u201csuper,\u201d or \u201cmiracle\u201d foods, while others are demonized for being \u201cfake\u201d or \u201cjunk.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Here\u2019s the thing: Food choices are nothing more or less than personal preference, and a person\u2019s self-worth is not tied to these choices.<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/twitter.com\/intent\/tweet?text=Food%20doesn%E2%80%99t%20hold%20the%20power%20to%20make%20us%20good%20or%20bad.%20It%20has%20no%20inherent%20moral%20value.&amp;url=https%3A%2F%2Fwww.girlsgonestrong.com%2Fblog%2Farticles%2Feat-whatever-you-want-get-results%2F&amp;via=@girlsgonestrong\">Food doesn\u2019t hold the power to make us good or bad. It has no inherent moral value.<\/a><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">So when it comes to making food choices, rather than thinking about foods as \u201cbad\u201d or \u201cgood,\u201d try to shift your thinking toward&nbsp;<em>your<\/em>&nbsp;goals and what&nbsp;<em>you<\/em>&nbsp;want for yourself.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, is your goal to build strength or muscle mass? Lose fat? Manage a health condition? Improve your energy and focus? Or simply enjoy your food and life?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Depending on what your priorities are, you may choose to be more or less restrictive with your food choices. For example, it may be helpful to think of nutritional flexibility on a continuum, with a more restricted diet on one end and the most flexibility on the other.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Suppose you\u2019re trying to manage a health condition with a doctor-prescribed diet. In that case, it may be well worth it to you to restrict yourself to certain foods in order to achieve a desired health outcome. Or if you have fat loss goals, you may be focused on creating a caloric deficit, and therefore you may be conscious of how many calories you\u2019re consuming.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">On the other end of the spectrum, if your focus is on gaining mass \u2014 or simply on having fun and enjoying new food experiences \u2014 you may choose to be less restrictive.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After all, food can be part of a powerful experience. Sharing a meal or treat with others can be extremely gratifying and healthy, regardless of whether you\u2019re eating a food that may not be labeled as \u201chealthy.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2020\/03\/flexibility-continuum2-1200x300-1.png\"><img decoding=\"async\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20370%20247'%3E%3C\/svg%3E\" data-lazy-src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2020\/03\/flexibility-continuum2-1200x300-1.png\" alt=\"\" class=\"zeen-lazy-load-base zeen-lazy-load wp-image-45142\"\/><noscript><img decoding=\"async\" src=\"https:\/\/www.girlsgonestrong.com\/wp-content\/uploads\/2020\/03\/flexibility-continuum2-1200x300-1.png\" alt=\"\" class=\"wp-image-45142\"\/><\/noscript><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Bottom line: Foods are not \u201cbad\u201d or \u201cgood\u201d, and it\u2019s up to you to choose what\u2019s best for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And you know what? What\u2019s best for you can absolutely change depending on the situation \u2014 talk about freedom!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What can \u201cindulging\u201d look like in action? How about what our&nbsp;<a href=\"https:\/\/go.girlsgonestrong.com\/ggs-coaching-pre-sale\">GGS Coaching<\/a>&nbsp;client Janice shared:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cI ate ice cream and drank white wine for dinner tonight. I did it with 100% full conscious intention. However, I did not finish my ice cream and I stopped at one glass of wine. I put my ice cream in the freezer and left wine for tomorrow. I \u2018felt\u2019 like I had enough of both and I stopped. I felt zero guilt of not eating protein, fiber, or veggies for dinner. I feel 100% satisfied with my choices to start and stop my actions. And I am currently extremely happy and content. I know tomorrow I will wake up hungry for a nutritious breakfast.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With that in mind, here are some strategies that you can use \u2014 and layer on top of each other \u2014 to help you decide when and if you want to \u201cindulge\u201d in certain foods.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strategy #1: Make a Conscious Choice<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Quick science lesson. Let\u2019s review Newton\u2019s third law:&nbsp;<em>For every action, there is an equal and opposite reaction.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Choice \u2192 Consequence<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">OK, that\u2019s enough physics for now. What we\u2019re really talking about here are choices and consequences, with consequences ranging from positive to negative.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you haven\u2019t spent much time identifying how different foods make you feel, this is a good opportunity to get curious. Food affects us in a number of ways physically, mentally, and emotionally. As you approach \u201cindulgent\u201d foods, think about what might happen as a result of eating that food as well as what might happen if you choose not to eat that food.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s walk through an example of a choice and its consequences.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Choice:<\/strong>&nbsp;Going out for pizza and beers with friends on a Friday night.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Potential Positive Consequences<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Having a great time with your friends.<\/li>\n\n\n\n<li>Enjoying food and drinks.<\/li>\n\n\n\n<li>Enjoying a night out.<\/li>\n\n\n\n<li>Wearing something fun.<\/li>\n\n\n\n<li>Letting loose and reducing stress.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Potential Negative Consequences<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Feeling sluggish the next day.<\/li>\n\n\n\n<li>Having digestive issues.<\/li>\n\n\n\n<li>Not being able to think clearly.<\/li>\n\n\n\n<li>Suffering from a headache.<\/li>\n\n\n\n<li>Feeling sugar or carb cravings.<\/li>\n\n\n\n<li>Not sleeping well.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Consequences can be both positive and negative. They can be physical, affecting your body and your physical abilities; psychological, affecting your ability to think and reason; and emotional, affecting your mood or outlook. They may relate to your social life or connection with others. Consequences can be short term or long-lasting.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">The real power here is in making the decision. Whatever you choose, you\u2019re the one in charge. And that\u2019s an empowering feeling.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s also a lot of value in taking just a brief moment to pause, consider the consequences, and make the decision. Pausing allows us to be mindful and increase our awareness of our options and priorities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pausing also allows you to learn more about what eating indulgent foods in moderation looks like for you. This way, you can experiment and evaluate when situations are worth indulging in. Pausing helps you get to know yourself and learn about your behavioral patterns so you can fully enjoy the way you eat with less stress and worry.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strategy #2: Observe the Results<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">After paying attention to your choices and the consequences that follow, you\u2019ll start to gain more knowledge about the effects of certain foods.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember, just because a food has negative consequences doesn\u2019t mean it\u2019s a \u201cbad\u201d food, just as a food with positive consequences doesn\u2019t mean it\u2019s a \u201cgood\u201d food. Similarly, experiencing negative consequences doesn\u2019t mean&nbsp;<em>you\u2019re<\/em>&nbsp;bad. Consequences are just what happens as an outcome of the choice \u2014 sort of like a science experiment.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Expanding your understanding of the consequences and outcomes can help you decide which foods work for you to have frequently versus those you choose to have only every once in a while.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Foods that don\u2019t have serious negative consequences might be foods you choose to have frequently, whereas foods that have more impactful negative consequences might be saved for special occasions.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For example, having a square or two of high-quality chocolate a few times per week might be something that satisfies your sweet tooth and reduces cravings, whereas having a brownie a few times per week might cause additional sugar cravings and may provide more energy (calories) per serving than you want.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u201cWhat if I can\u2019t stop eating certain foods?\u201d<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">As we said earlier, you\u2019re in the driver\u2019s seat. But the truth is, sometimes it doesn\u2019t feel that way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve ever opened a pint of ice cream or family-sized bag of chips, blinked, and discovered it was gone, the you know what I\u2019m talking about. Our behavior around certain foods \u2014 which we might think of as \u201cindulgences\u201d or \u201ctreats\u201d \u2014 can feel hard to control. We tell ourselves we\u2019ll just have a couple bites, and then we find the eating unstoppable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I\u2019m talking about things like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Baked goods (cookies, cakes, pies, and other desserts)<\/li>\n\n\n\n<li>Fried foods (french fries, doughnuts, chips, mozzarella sticks)<\/li>\n\n\n\n<li>Pizza<\/li>\n\n\n\n<li>Chocolate and candy<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What\u2019s going on in this situation? Well for starters, it\u2019s not that there\u2019s something wrong with you. The food was designed this way.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In most cases, the foods we think of as indulgences, treats, or junk food are high in energy (calories) and typically high in carbohydrates or fat. Their flavors are usually sweet or salty, and the foods themselves are often very processed. This combination usually lights up our taste buds and the pleasure and reward systems in our brains, making us want these foods more than others.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Biologically, this makes sense. Humans naturally seek energy-dense foods and experience a hit of dopamine (a feel-good hormone) when we eat indulgent foods. (That\u2019s why you can feel perfectly full, but then walk by a bakery and start salivating for a slice of fresh bread or an oven-warm cookie.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In other words, these foods override our natural&nbsp;<a href=\"https:\/\/www.girlsgonestrong.com\/blog\/mindset\/hunger-satiation\/\">satiety system<\/a>, making them really easy to overeat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you find yourself feeling powerless to resist certain foods, the choice, of course, is yours. You may choose not to keep certain foods in the house, or to avoid driving by that bakery or pizzeria at night. Or you may make a conscious choice to enjoy the food, understanding and accepting the outcome. It all depends on your personal priorities and the choices you want to make for yourself.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strategy #3: Get to Know Your Patterns<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As you continue to practice observing your own choices and consequences, you might start to notice some patterns. Great \u2014 this is more useful data to add to your own science experiment.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Understanding the way different foods influence how you feel and operate in your life is useful, as it can help you make more informed decisions. If you find yourself eating more than you want to, or eating foods you don\u2019t really want to eat, it\u2019s worth examining why and what\u2019s going on in those scenarios.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s definitely a process, but a worthwhile one. Like one of our&nbsp;<a href=\"https:\/\/go.girlsgonestrong.com\/ggs-coaching-pre-sale\">GGS Coaching<\/a>&nbsp;clients says:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u201cWhen I felt I \u2018couldn\u2019t have\u2019 something, the resistance just pushed me further toward that food and I would overdo it and then berate myself for it. Now I pause to ask myself questions about whether I want to splurge on an item now or wait. I feel like I\u2019m more in control. I still have some issues with some things but I\u2019ve made huge progress overall.\u201d<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are a couple common situations, with possible solutions to experiment with.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Fear of Missing Out (FOMO)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do you regularly go overboard with your nutrition choices simply because of \u201cspecial\u201d occasions?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>\u201cI always have dessert at my mom\u2019s house because she\u2019s an incredible baker, even if I\u2019m not hungry after a main meal.\u201d<\/em><\/li>\n\n\n\n<li><em>\u201cI always have cocktails when going out with friends even when I don\u2019t really feel like drinking.\u201d<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Possible solution:<\/strong>&nbsp;You might remind yourself that many meals and food options will be available to you again. If you pass now, more will likely be available later when you want it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Trouble With Access to Too Much<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Do you have difficulty controlling your portion size if you\u2019ve got multiple servings available to you?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Examples:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>\u201cI lose track of how many chips with salsa I eat when out for Mexican food and zone out while eating them simply because they\u2019re in front of me.\u201d<\/em><\/li>\n\n\n\n<li><em>\u201cI baked a whole batch of cookies and ate two, and then ate two more just because they were in the kitchen.\u201d<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Possible solution:<\/strong>&nbsp;If situations like these ring a bell for you, you might consider purchasing single-serving portions instead of multi-serving packages, sharing large portions of foods with others, or freezing extra servings to eat at a later date. If you\u2019re out to eat, add a serving to an appetizer plate so you can increase your awareness of how much you\u2019re eating.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Identifying some of your patterns related to food can help you make changes in the future, especially as you decide whether or not to eat your favorite indulgent foods.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Strategy #4: Tune into Your True Hunger Cues<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">As you observe your eating patterns, consider this: Do you eat according to your hunger or your appetite?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019re not familiar with the distinction, hunger and appetite are not the same thing. True hunger is a signal from the body that you need nourishment from food. Appetite is a psychological want for food often stimulated by an environmental cue \u2014 like walking past a bakery or seeing a food commercial.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(By the way, these are both different from satiety, which refers to the level of satisfaction you get from what you eat).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are ways appetite shows up for many people:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>\u201cI don\u2019t feel satisfied with what I\u2019ve eaten after a meal and often reach for additional food even if I\u2019m not physically hungry to \u2018fill a void.\u2019\u201d<\/em><\/li>\n\n\n\n<li><em>\u201cI eat well-rounded meals, but I have a raging appetite for treats in the evening.\u201d<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sometimes, you might find yourself eating when you\u2019re not truly hungry. Or unable to stop eating even if you\u2019re full. Or, like many people, perhaps you\u2019ve lost the ability to know the difference between your hunger and your appetite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These aren\u2019t uncommon scenarios.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">The truth is that most of us have lost touch with our natural hunger cues.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">For one thing, most of us have access to a lot of food at all times. When we eat and what we eat are decided out of habit. We eat our meals at fixed times. We go out to lunch with coworkers and always choose the same meal. We systematically order the same snacks when we go to the movies.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We\u2019re no longer clear on when we\u2019re hungry or not, and we tend to view hunger as something that should be avoided at all costs. As a result, many of us eat to&nbsp;<em>prevent hunger<\/em>&nbsp;instead of eating&nbsp;<em>in response to hunger<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you feel compelled to eat, pay attention to what you\u2019re feeling in your body:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Are you experiencing a hollow or rumbling feeling in your stomach?<\/li>\n\n\n\n<li>Do you feel a craving for something specific (maybe a food you just saw) or would just about any meal with protein and vegetables be satisfying right now?<\/li>\n\n\n\n<li>Did you just experience a strong emotion?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">By answering these questions, you can determine if you\u2019re actually hungry or just experiencing appetite, and you can choose accordingly for your goals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(By the way, this is a tricky skill to master, and this is why it\u2019s one of the first ones we tackle in our&nbsp;<a href=\"https:\/\/go.girlsgonestrong.com\/ggs-coaching-pre-sale\">GGS Coaching<\/a>&nbsp;program \u2014 we give you specific practices to put in place to determine if you\u2019re hungry or not. We always recommend that you approach this with gentle curiosity and compassion, not judgement.)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strategy #5: Slow Down and Savor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Often when it comes time to eat, we eat quickly and mindlessly \u2014 possibly in the car, at the computer, or while multitasking.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And if we do decide to enjoy a favorite treat, we wind up scarfing it down and it\u2019s over before we know it. (Or we\u2019re distracted by guilt or worried thoughts about what we\u2019re eating, and we scarcely enjoy it.)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good strategy here is to slow down and enjoy yourself. The more you slow down and savor, the more satisfied you\u2019ll be.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are a few methods you can use to help yourself slow down and savor your food:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat more slowly. Set a timer for 15\u201320 minutes and slow down your pace so that your meal can take at least that long. It usually takes your body this amount of time for its satiety signal to kick in, so these numbers aren\u2019t random. If 15\u201320 minutes sounds overwhelming, start with 10.<\/li>\n\n\n\n<li>Set your fork down between bites and don\u2019t pick it up until you\u2019ve finished chewing and swallowing what\u2019s in your mouth. You can also take longer pauses throughout your meal to assess your hunger levels.<\/li>\n\n\n\n<li>As you eat, pay attention to your food. Notice and appreciate its taste, smell, texture, and so on. Enjoy it.<\/li>\n\n\n\n<li>Remember that you don\u2019t have to eat all of what\u2019s in front of you. You can save leftovers for later. Practice resisting the urge to finish something just because there\u2019s a little bit left. Stop eating when you\u2019re satisfied.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These are powerful practices, and you\u2019ll be surprised at how they\u2019ll change your patterns over time. Like one of our&nbsp;<a href=\"https:\/\/go.girlsgonestrong.com\/ggs-coaching-pre-sale1\">GGS Coaching<\/a>&nbsp;clients has shared:&nbsp;<em>\u201cI have definitely noticed a difference in how much I eat and the speed at which I eat. I find myself fuller faster, and I don\u2019t have trouble stopping without clearing my plate.\u201d<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">You Don\u2019t Have to Do It Alone!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Starting to use these tried-and-true strategies on your own can sometimes feel daunting \u2014 especially if you\u2019ve spent a long time white-knuckling through restrictive plans only to drop them when they become unbearable and then go overboard.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The good news? You don\u2019t have to do this alone.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eating shouldn\u2019t suck. That may sound obvious, but let\u2019s face it: For so many women, the very notion of mealtime brings up a ton of baggage, whether it\u2019s the drudgery of trying to stick to an unsatisfying meal plan or a bunch of guilt and shame after \u201ccheating\u201d or going \u201coff plan.\u201d And that\u2019s really too bad, because&nbsp;we all deserve to enjoy the way we eat. Improving your nutrition shouldn\u2019t require you to white-knuckle your way through every meal, eating [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,8],"tags":[],"class_list":["post-2919","post","type-post","status-publish","format-standard","hentry","category-fitness","category-food"],"_links":{"self":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/2919","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2919"}],"version-history":[{"count":1,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/2919\/revisions"}],"predecessor-version":[{"id":2922,"href":"https:\/\/healthnews.zone\/index.php?rest_route=\/wp\/v2\/posts\/2919\/revisions\/2922"}],"wp:attachment":[{"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthnews.zone\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}