Cakes, pastries, chocolate, evenings with friends, desserts at lunch … The list of temptations we must often go without is long. Greediness can be nice when you give in to it consciously, but it can sometimes be hard to resist. Here are 5 tips to resist greed and eat mindfully.
Gluttony, why is it a habit to eliminate?
Gluttony can be a pleasure that makes us feel good when we choose to give in to our conscience: two chocolate squares with coffee, a superb chocolate fondant at a restaurant, a portion of strawberries and cream for a birthday, pizza on the go with friends. It's sometimes an opportunity to share a real moment of sociability. But gluttony is less fun when we're no longer in control: a pack of cakes devoured in front of the TV, overeating at dinner time and that horrible bloated feeling afterwards.
Overeating is simply eating when you do not feel the need, and can lead to poor eating habits or even some health problems (obesity, diabetes and other cardiovascular diseases). So to adopt a healthy lifestyle without any problems, here are some tips.
1. Limit your serving sizes
According to the English nutritionist Rhiannon Lambert, the best way to work out how much to put on your plate is to establish the right quantities. For this, she suggests to use your hand as a serving measure. One palm of protein, one hand of starchy foods, another of vegetables. She also advises to combine protein and carbohydrate during meals (even at lunch for example) to awaken the hormone of happiness (serotonin) during tasting. The sensation of eating well reduces the chances of snacking between meals.
2. Don't eat with your emotions
The problem with gluttony is not just what you eat, but how you feel when you eat. Indeed, negative emotions such as boredom, sadness or stress can lead to nibbling when you are not really hungry. To avoid this, try moving away from the environment which may be responsible for this state. Entertain yourself if you are bored, or take a moment to relax and breathe if you are sad or stressed. You will hopefully soon realise that your cravings are gone.
3. Get enough sleep
Sleep plays an important role in the hormones that regulate our appetite and our eating behavior, including leptin. Lack of sleep causes a decrease in the secretion of this hormone and increases the feeling of hunger. A short night's sleep will push us to eat more during the day. Worse yet, we will tend to indulge in snacking on fatty and sweet foods (pastries, pastries, pizza, etc.). So make sure you get enough sleep.
4. Take the time to chew properly
Swallowing your meal quickly fills your stomach, but there is a good chance that you eat more than you need and that you will be hungry again before your next meal. So you have to take the time to eat more slowly. Chewing food and keeping it longer (at least 30 seconds) in the mouth allows the brain to trigger the feeling of satiety. A tip that can help: rest your fork with every bite.
5. Concentrate when eating
Telephone, computer, television – Our meals are accompanied by more and more of these distractions, which prevents us from concentrating on our meals. In addition to enjoying what you eat, taking the time to savor the smell, texture, and flavor is one of the keys to good digestion. Taking the time to discover what you are putting in your mouth, and paying close attention to your plate, is a way to eat mindfully. By enjoying our meals, the temptations that surround us no longer have any effect on us.
6. Avoid food traps
Chips, chocolate bars and all kinds of industrial biscuits are real traps for fat and sugar. Do you find that after the first bite you can't stop? It's quite normal, as these foods usually very salty, very fatty, or very sweet, containing lots of artificial flavors. These food additives, especially the E621, communicate to the brain the sensation of hunger. These foods therefore lead to addictive overeating.
7. The occasional fast
The last tip may be subject to debate. However, it has been proven that an occasional fast can be beneficial to one's health. Fasting forces our bodies to take into account the nutrients it stores. Some even speak of the effects of fasting as a "reset" of eating behavior.
You could try following a monodiet from one to three days; for example, a juice diet or water fasting. There are many ways to fast. However, make sure you do your research and take precautions, as it can be damaging to your body if not done properly.