Change from eating whenever you can and exercising only when you must’ to ‘eating only when you must and exercising whenever you can
Most people like eating, and don’t like exercising. The result is that they eat every chance they get and exercise only when they have to. You must change your thinking around, to exercising being the necessity and eating being the luxury, and work towards developing a lifestyle that reflects this. However, avoid taking on eating as a chore. Enjoy it and savor every bite. This will help you eat slowly.
When you’re eating a meal, stop when you’re satisfied, not when you’re full
Don’t you hate when you feel as if your stomach is full? This is a sign that you have made a mistake in the way you just ate. After you’re done eating, your stomach should not feel empty, but also not completely full. Acquire the habit of eating slowly so you can stop when you are satisfied, not full; the brain needs about 20 minutes to get the “Not hungry anymore” signal.
Eat Breakfast to Fuel Your Brain and Lose Body Fat
Are you tempted to skip breakfast because you’re not hungry in the morning, or you’re in a hurry? If this sounds like you, keep reading. Skipping breakfast is a guaranteed recipe to weight gain and self-induced type 2 diabetes. Aside from weight gain and setting yourself up for diabetes, what you choose to eat for breakfast will reflect how you feel and think the remainder of the day.
When you skip breakfast, you miss out on vital nutrients that promote peak cognition . Today many kids skip breakfast or are fed a breakfast void of nutrients, and they end up suffering from attention disorders, fatigue, and low performance scores on tests.
Children are not the only victims of skipping breakfast. Men and women alike fall prey to this habit as well. A study published in the American Journal of Clinical Nutrition found that when women missed breakfast they consumed more food the remainder of the day, and their cholesterol and insulin levels were negatively affected with a decrease in HDL, an increase in LDL, and elevated insulin levels.
people who skipped breakfast regularly were more likely to be obese than individuals who ate breakfast. Skipping breakfast affects your blood glucose levels. When blood glucose levels are low (for example, from skipping breakfast), or when the body has impaired use of glucose (as in diabetes), willpower is impaired. Numerous studies confirm that “low blood glucose levels and poor glucose use are associated with lack of self-control as well as emotional and behavioral problems.”
Now that we have confirmed that skipping breakfast is a bad idea, what you choose to eat can be just as detrimental.
Consuming a Cereals with a sugar-sweetened coffee drink, or sugar in a box (cereal) with low-fat or non-fat milk are some of the worst choices for your morning meal. Although cereal or the coffee option may be convenient, the high-glycemic load of a cereal, low-fat or non-fat milk and juice causes a blood sugar roller coaster and activates an aggressive insulin response – the perfect blend if you want to get fatter, crash in the afternoon, or end up with diabetes.
Most boxed cereals are full of processed grains, sugar, chemical-laden dyes, soy, genetically engineered ingredients, and sprinkled with synthetic vitamins. So, what you end up with is a nutritionally void, insulin spiking meal, where your blood sugar increases rapidly followed by a sharp drop in your energy level a couple hours later. No wonder you crave that afternoon coffee and Biscuits