Full Yet..?

Eating is the most basic thing in the world to do. So how come we do it so poorly? I'm not just talking about the less-than-wise choices we all make from time to time (or, for some, nearly every time). At least as big a problem for many is how much we eat. Eating satisfies a number of biological urges (energy; nutrients for basic functions, growth and repair; taste and texture, etc.) But we've also created a culture in which eating is about status, reward, acceptance, comfort, celebration, community and even guilty, hedonistic pleasure.

One of the best ways to cut through this self-imposed mental filter is to ask yourself these questions before you eat:

1. Am I truly hungry? (Does my body need food right now?)
2. Is this the food that will provide my body with what it really needs at this moment?
3. Do I really need as much as I think I want?

Just stopping for a few seconds to consider whether you're eating for fuel or pleasure, whether you're taking in high quality fuel or dollar store garbage, and how you might feel after eating half or less of what you are prone to pile onto your plate, will go a long way to making you more conscious about eating.

And consciousness is the key to controlled eating.

Why?

Because you can't eat poorly and kid yourself you're doing anything else if you are considering those factors first. You have to make an informed, considered decision about what you're eating and how much, rather than eating impulsively and feeling like you blew it afterward. And then you'll know that eating wisely just isn't important enough to you to do it - yet. But the more you are conscious about what you're doing, the sooner you'll start doing what you really believe you should be doing.

I've already provided a good deal of information (but there's lots more to come) in previous posts about good quality fuel and how to determine what is and what isn't so great. Today, let me give you five tips to keep portion sizes under control:

1. Eat small amounts of healthful food frequently throughout the day to keep your blood sugar more stable - it dramatically reduces the number, severity and urgency of cravings.

2. Drink water between and before meals, instead of caloric beverages (especially sugary ones). It helps metabolize fat and keep you from eating moist or fatty foods when you're really more thirsty than hungry.

3. Never take a bite so big that your cheeks pooch out like a chipmunk hording nuts for future meals.

4. Put the flatware down between bites (no need to have a bite "on deck".)

5. Take less than half on your plate than you think you need. Eat that slowly and then wait five minutes before going back for another round. Ask yourself the questions above before you get seconds. If you still do, take less than half of what you did before.

If you want to be aware of unproductive or self-sabotaging habits, notice the way you feel during the actions and immediately afterward. A wise person who once helped me out at a time I really needed it said these profound words to me:

"You need to do things that make you proud of yourself!"

He was right. Gain dominion over your eating habits through conscious eating and following these simple disciplines. It can change not just your body - but your life.