Are you looking for a strategy to achieve your weight loss goal?
Do you fear to try anything new because of earlier failure?
Many promising strategies are available. Still, every strategy doesn’t provide the result they promise.
Let’s leave all those flawed strategies. I like to gift you one, but the most useful strategy. It’s not another fad trick. It’s a practice followed by healthiest people around the world.
In the upcoming article, you will learn the most efficient change. So stay tuned to know how you can add it in your lifestyle.
The Healthiest Strategies Around the World
The name might differ, but they all focus on building a healthy relationship with food.
Eat this, avoid that — you will come across such rules. But you can eat the food you like if you don’t overeat them. Healthy eating is not about restrictions instead it’s about building a healthy relationship with food. A strong relationship with food will help you stay lean and improve health.
Just imagine — you’re said to eat tasteless food for months. It will be the toughest task. It’s impossible to ignore food that provides flavor. We won’t realize it until we eat what we don’t like.
Food is an important part of our life. Our happiness and culture revolve around food. Compromise it and you will compromise an important part of your life.
While, a stronger relationship with food will enrich life with no compromise.
Let’s look at the first strategy.
1. Hara Hachi Bu — Okinawa
People living in Okinawa Island in Japan have the longest life expectancy, lower body weight, and lowest health risk.
The secret of their health is their eating ritual, Hara Hachi Bu. They eat till 80 percent full without overstuffing. It’s a simple and proven strategy. When it can give a better result to them, it will give you the same benefit.
Weight loss and weight management will no longer be a struggle.
Eat less — it will look like a crazy idea. But here is a fact about the stomach.
The stomach muscle is like other muscles. They stretch when you overeat. The more you eat, the stomach stretches to adjust the food. With the habits of eating full every time, you push your stomach to stretch to fill up the food you eat. With increased stomach capacity, it will be tough to eat less. So, if you’re trying to cut food intake, you will face a tough time to make changes. You may try, but hunger will take the form of craving.
There is a healthier solution to the problem.
You can shrink your stomach size. Just, by eating less till 80 percent.
Eat till 80 percent full is not a harsh experiment. Starving wasn’t and never will be a healthy change. Hara Hachi Bu or 80 percent ritual is followed by other longest living people, so it can’t be a fad practice.
You may not be convinced yet. It’s a great sign. Be curious to learn more about any practice before dedicating time and effort.
So, let’s look at a similar ritual followed by French people.
2. Enjoy Every Bite — French Ritual
Wine and cheese were said to be the secret of French people’s health and weight. But the actual benefit came from their eating ritual.
- eat nutrient dense food and enjoy what they eat.
- take time to enjoy each bite without the fear of overeating.
- and finally they don’t have an obsession to cut calories or worry about weight gain.
They just enjoy and eat slowly. It’s a reason they don’t exceed food intake. You should carry the same habit whether you’re eating at home or dining outside.
How can simple changes make such a huge difference?
Digestion involves hormonal signals between gut and the nervous system. It takes around 20 minutes for the brain to register fullness. After a meal, your gut suppresses hunger hormone known as ghrelin, while also releasing fullness hormone. These hormones make you feel full, thus helping you stop eating.
All this process takes 20 minutes. So, slowing down gives the brain the time it needs to receive these signals.
By a simple change of slowing down
- You won’t overeat
- Or feel sluggish after eating.
Another important benefit…
By breaking your food into its smallest particle, you will explore the hidden flavor from food. Also, it increases nutrient absorption.
You might also have heard about “Chew 32 times”. It’s a complex task to keep count, so don’t do it. Instead, slow down and enjoy every bite.
These practices will help you build a healthy relationship with food. It’s the biggest challenge yet rewarding. Just by slowing down, you will explore hidden flavor and nutrients.
You can apply the same practice to pizza, burger or other food. Enjoying food should be guilt-free and shouldn’t affect your progress.
TV or Internet video leads to distraction and mindless eating. Just after eating the meal, you won’t be able to recollect the experience.
Your focus was on the series or movie so you didn’t realize
- What was on the plate?
- How was the taste?
Avoid mindless eating for a while. Build a healthier relationship with your meal by giving it your full attention.
Slow down to enjoy — it looks like a simple practice still it’s tried and tested through time.
- The healthiest Okinawan people’s tradition proves it.
- French tradition proves it.
- Studies are proving it, again and again.
Disclaimer: I don’t mean it’s the only reason, but it plays a lead role in improving the relationship with food. Even it is beneficial to people who are facing eating disorders like bulimia or anorexia.
Instead of eating, just take time to enjoy what you eat.
The heading said one tip, but I have mentioned many tips.
You might get confused with the options. Each tips look promising.
The purpose of the mentioned strategies was to give a complete idea. These strategies are followed worldwide in different names with slight changes. I wanted to give you a solid proof before you plan to start.
You don’t have to go with any complexities.
Take time to chew and enjoy every bite. You might feel it tough and worthless practice. But it will prove the best move.
Eat only 80 percent full — it’s a rough calculation by the researcher going through Okinawan people.
Eat for 20 minutes — may or may not be. You don’t need a timer. Spend a few minutes with the only source of flavor and nutrients.
Chew for 30 times — It’s a number, but chew till food break into the smallest particle.
So, all you have to do is…
Start simple and keep making progress. Small changes and slow progress are better than no action and no progress.
Take time to enjoy your meal with no hurry. Consider it as an important ritual of your life. Consider it as a lifelong practice.
The beginning may look tough, but after a week you will do it naturally. Within a few weeks, you will notice changes in your weight, in health and energy levels. It’s the purpose of the content. Simple action but an exponential result.
The simplest yet the most effective strategy was the gift. Priceless wisdom to change your life for good. You won’t need to spend money on any expensive products. The result will depend on your action.
I know you will make this change. As you see the result, share the priceless wisdom with your family and friend. If it benefits you, it will benefit them.
Take care and stay fighting fit.