Stop Counting Calories

While calorie counting can be useful at the beginning of your weight loss journey, it quickly becomes counterproductive. Your ultimate goal is to develop a healthy lifestyle for yourself, not a diet that you follow for a while before reverting to your old destructive eating habits. A diet should not be a quick fix, but a way of life. Change needs to be implemented slowly and progressively, and you want to cultivate new habits with deep roots. Once a habit is formed, it doesn't require willpower any more, as it becomes automatic, just like having a shower and putting your clothes on. If you stick to a healthy eating plan and exercise moderately, your metabolism will gradually improve and weight loss will follow automatically, as your inner organs recover and your liver in particular is able to perform its main job, which is burning calories to supply your body with constant energy.

Many people find they cannot stick to a diet because the mental energy required to measure each portion of food while counting calories is just too great. Calorie-counting is unnecessary when you eat nutritionally balanced meals as I suggest in my book. These meals contain enough energy for the average adult, and there is no need to become obsessed with counting calories. Just listen to your hunger signals, and eat accordingly. In the beginning this might be a challenge, especially if you've always eaten large portions. Reduce your portions progressively, and take time to chew your food thoroughly, so your brain can receive the message of satiety, a feeling of fullness. Leave the table when you feel that you've had enough to satisfy your hunger, but with room for more food in your stomach. After a while your  stomach will begin to shrink, and your brain will become attuned to your body, and able to acknowledge when you need to stop eating. Don't overload your plate, as you will tend to finish what is on it. Instead, put less food on your plate deliberately, while taking care of the presentation. We eat with our eyes as much as our mouth, and a well-presented meal is much more satisfying than something unsightly thrown on a plate!

Understand the difference between physical and psychological hunger. 'Stomach' hunger is true hunger and needs to be satisfied. 'Head' hunger can arise out of boredom or stress. It's not a real need to replenish your energy stores, but rather an impulse to put something in your mouth in order to feel better. If this happens to you, think about other ways to alleviate negative feelings or restlessness. Do something to take your mind off food. Have a piece of fruit. An apple, a carrot or a celery stick can do wonders, as they satisfy your need to chew. Chewing in itself has a relaxing effect and has been shown to enhance brain activity. Sugarless gum may help, although I personally find it often makes me even hungrier. Drink a lot of water to reduce your hunger and appetite. When you're dehydrated you tend to eat more, and a lot of people mistake thirst for hunger. Make it a habit to stop eating as soon as you feel satisfied, and you will never need to count calories or go on a diet again, especially if you stick to the foods I recommend in my book.

For more useful information, you can order a hard copy or an ebook version of 'The Magic of Sensible Dieting', by clicking on the link at the top left of my blog page.

All the best and much love,

Bella