10. Get enough sleep.
Sleep also
plays an important role in weight management. Accumulation of nights that are
too short and trouble sleeping can promote weight gain by causing changes in
basal metabolism (the number of calories burned while resting). Not to mention
that by staying awake longer, you may be tempted to eat more or to compensate
for tiredness!
11. Learn to listen to your body.
You can
become aware of your eating behaviors by paying more attention to and adapting
to your bodily feelings of hunger and fullness.
Also,
learning to manage stress (other than through food) can help decrease cortisol
secretion and prevent weight gain. Conversely, chronic stress causes a constant
release of cortisol, which makes you gain more weight (especially in the
abdominal area).
12. Eat
smaller portions
Increase
your portions of vegetables (raw or cooked) and fruits, and cut back on
starches and meat. Vegetables should fill half of your plate! For fruits, eat
at least 2 servings per day. North American portions are unusually large and
excessive for a normal metabolism. Plates served in restaurants are often
enough for two. Stop eating if you are no longer hungry.
13. Cook
more and enjoy eating
Deprivation
leads to frustration. Discovering new menus, varying the vegetables and fruits,
savoring fully, allows you to be full. Also, devouring ready-made meals
promotes weight gain. Time spent cooking increases the enjoyment of food and
also reduces stress.
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