Eating more = Eating less

Let the superwoman in you take charge of what, when, how and why you eat. It's high time you become your own portion master. Here's how to hub on a plan before you venture out, says dietician Naomi Dsouza

Beginning the day with a full stomach is more productive
The brain is rejuvenated after an 8 hour fast while sleeping. So keep the first meal to a satiation point. Make a ratio of 60:40, the prior proteins and latter carbohydrates. You can kick the word “diet” out of your mind. Suggested combinations include 3 egg whites and 2 slices of bread, oat gruel, and a bowl of fruit.

Drinking can satiate too
While snacking in between meals avoid making the mistake of only relying on eating. Soups and white meat broths are perfect. It works to your advantage if they have chopped veggies in them. Munching gives you the feeling of eating.

White food is not always the enemy
The secret is to combine it with less desired foods like greens and veggies. Ensure you are having what you like and you’re not cursing or sulking. Combine rice, pasta and noodles with veggies you like.

Fulfill 1/4th the desire for a certain hankering
The biggest mistake we make is to stop and procrastinate on gorging on the item we crave the most. This leads to overindulging later. So next time you see your favourite apple pie, stretch for a piece. You may surprise yourself when you eat lesser than you anticipated. Studies reveal that when the body is satisfied, the mind automatically governs you to stop.

Give up saving on calories for a feast later
You’d rather feast in little bouts than in one go. Fulfill that need and have small healthy meals throughout the day to keep the inflow of nutrients.

Spot the difference between Mini-Size and Minimize
You can minimize the calorie drenched spreads, and minisize the sugar bars. Get the drift of listening to what you want, what you need and what you must have in your plate.

Let the walk be your only salvation
Be it the treadmill or a jog outside. Let NOTHING or NO ONE let you deviate from that. If you have a regime, stay with it. Even if its 3 weeks since you have started or three months, even if you do not see the results you wish to see, continue with full gusto. Studies reveal that once you keep the regime up, different body types respond differently. Don’t get disheartened. Continue the workout. Visible changes take time, but invisible benefits manifest faster. Fat generated over the years is stubborn and won’t leave you in days or weeks.

Remember to De-stress!
With relaxation you can control your blood pressure, blood glucose levels and hormone levels. Thus you will also stay more in control of what goes into your mouth.