Diet culture or societal beliefs that encourage restriction of food to get a leaner body are some of the ways people approach eating. Research shows that restrictive diet rarely results in long-term weight loss. Experts say that if you are in good health, you don’t necessarily need to severely restrict your food choices.
According to the US Dietary Guidelines for Americans, 85% of your food should be focused on helping your body and leaving the rest for things you enjoy. It’s important to consult a doctor if you have restrictions on your diet related to health conditions.
If you’re trying to rethink your approach to food in the new year, experts suggest using the following three strategies to do it better.
It’s important to listen to your cravings and think about what you haven’t had in a while that will make you feel good. Allow yourself to have a little–remember you get that 15% indulgence!
The human body can tell you when to eat and when to stop, but diet culture has messed with those signals. Slow down, take your time with your meal, listen to the cues your body is giving and don’t over eat. Body-signal driven portion control can help reduce caloric intake.
Restricting what and how much you eat, like telling yourself you can’t have that burger or ice cream instead of allowing yourself to enjoy a treat, is behavior that can lead to eating more than you’re comfortable with later to make up for it.
Use all of your senses to appreciate what you’re eating. Much like listening your body for when to stop eating, use your senses to fully appreciate everything about the food you are eating–this will likely lead to your eating healthy and better prepared food. It will slow down your eating.