49 ways to deal with behaviors that lead to unhealthy eating

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that Lead to 49 ways to deal with unhealthy eating behaviors John I. Todor, Ph.D., living55plus.com

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It is estimated that 95% of the people who lose weight on a diet gain it back. Why do we eat to much? The reality is that most of us are unaware of the factors that dictate how much we eat. This presentation focuses on helping people eat less and enjoy it more. This presentation reviews 8 unconscious patterns that lead to unhealthy eating and provide 49 ways to deal with them. The patterns include: food portions, mood, distracted eating, savoring, stress or emotional eating, feel full sooner, fell full longer, eating alone, eating with others, sleepless.

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Page 1: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

that Lead to

49 ways to deal with

unhealthy eating

behaviors

John I. Todor, Ph.D., living55plus.com

Page 2: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Want more information on the topics covered in this

presentation?

Check out the Eating Behaviors blog series on this site.

We hope the ideas presented trigger your thinking.

Please share your experiences and alternative

ways to deal with unhealthy eating.

Comment directly below the slides

Page 3: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

the Issues

Page 4: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

the Issues

1/3of Americans are OBESE!

Obesity in France is only 11%

Page 5: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

the IssuesMost People don’t know

20 Minutes

Length of the

typical American

meal

This isn’t it!

A full signal from the gut to the

brain

the influences that dictate what they eat and how much

Page 6: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

the Issues

95% of people who lose weight

on a diet – gain it back!

Page 7: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

the Issues

Mindlessly eating an extra 100 calories per meal is easy…

…but puts on 31 pounds per year

Page 8: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Restaurant Portions1950 to Now

the average

American is 26

pounds heavier

Its not just burgers!

Page 9: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

#1 Make room, don’t find room

Decide before you start eating. If you want dessert, skip the

appetizer or go light on the starch.

orfor

Handling Supersized Portions

Page 10: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

#2 Share

Split the meal with a friend or significant other

Handling Supersized Portions

Page 11: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Handling Supersized Portions

#3 Ask for a Substitute

Salad with dressing on the side for the French fries

Page 12: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Handling Supersized Portions

An “eat now” portion and the “take home" portion

– before you start eating

#4 Divide Your Plate

Page 13: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Handling Supersized Portions

Make a mental and written note so you remember and can compensate in your

next meal

#5 If You Overeat

People who do lose twice as much weight

Page 15: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Serving Yourself

Pick Your Plate

9 inches12

inches

Plate size has grown since 1950

and we tend to fill it

By increasing the contrast between the

food and the plate, you are likely to serve less

Page 16: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Serving Yourself

The amount eaten depends on the bag’s size

135254

Size Matters

Calories ConsumedCalories Consumed

Page 17: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Serving YourselfServe a Nutritious Balance

Page 18: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Re-Plate

Don’t eat out of the package

Decide how much you will eat and serve it in a

smaller container Serving

Yourself

Page 19: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Mood Affects Eating

Happy peoplechoose healthier foods,

eat less, and enjoy it more

Page 20: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Mood Affects Eating

Negative Emotionspush us towards high-calorie foods

Simply getting bad news leads people to eating 40% more those

receiving a neutral message. Moreover, they ate 70%

from the high-calorie bowls.

Page 21: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Mood Affects Eating

The Better Your Moodthe more sensitive your taste buds

More pleasure, satiated sooner

Page 22: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Simple Ritualsincrease anticipation, focus

attention on the experience and de-tune negative thoughts

Create simple but deliberate acts that drawattention to the experience

Rituals for Happy Eating

Page 23: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

trigger positive emotions

before eatingRemember something positiveabout your day

(like seeing an old friend)

Remembering activates the same brain chemistry and

brings on the emotion

It mindfully focus attention on the

positive and blocks negative influences

Rituals for Happy Eating

Page 24: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Smile as you Remember

Rituals for Happy Eating

Smiles are contagious

If you are dining with someone, get

the social contagion rolling

Smiles release oxytocin in the brain, a mood

elevating hormone

The smile is the cause,

not the effect

Page 25: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Rituals for Happy Eating

Have a Sure thing readyfor those times you are in the

dumps

my grandchildren

Page 26: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Rituals for Happy Eating

Have a Back-up Sure thingas an alternative or

reinforcement

HUGS

For an immediate

positive boost

like

with someone you

care for

Page 27: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

1952the TV tray was introducedand was quickly followed

by TV dinners

Distracted Eating

Since then the typical

Americanhas added 26

pounds1952 now

Page 28: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Distracted Eating

Multitaskinglike eating while watching TV can lead to distracted eating

where you mindlessly consume

People eat more during the meal but they also eat more after the meal

Page 29: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Take the Fork Out of Automatic Pilot

Don’t

Page 30: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

do - pre-platethe amount and type of food

Take the Fork Out of Automatic Pilot

Page 31: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Become mindfulof the food and how fast you

eat

try putting the fork down between bites

to savor the food Take the Fork Out of Automatic

Pilot

Page 32: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

gluttonyis an emotional escape, a sign

something is eating us.Peter de Vries

Take the Fork Out of Automatic Pilot

Page 33: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Beyond Consumption

The French eat until they are

satiated

Savoring Food

Americans tend to eat until they are full or the plate is empty

Page 34: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

The french secretMake the meal a special timeClose out everything elseTake pleasure in every biteEat a little of everythingLearn portion controlRemember what you ateCompensate for over-indulging

Savoring Food

Page 35: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

make meals a mindful experience

It starts with Anticipation!Stop everything else – focus on the

upcoming pleasure

Simply thinking about food causes the brain to signal the stomach to

start secreting gastric acids for digestion

and, it gets the mind primed

Savor More

Page 36: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

It’s a sensory experience

Engage all5Senses

Savor More

Page 37: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

seeingBefore you pick-up the fork…

…take a mental photograph of the meal, load-up on

anticipation

Savor More

Page 38: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

smell the aromaOur sense of smell is at least

asimportant as our taste buds

Savor More

Page 39: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Hear…the sizzle

Savor More

Page 40: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

touchFocus on the textural

experience from the touch to the fork to

the sensations as you chew

Savor More

Page 41: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

TasteWe can detect sweet, bitter, sour, salty and savory – but our mood or emotional state

impact the sensitivity.

Eat Happy!

Savor More

Page 42: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Savor the first biteIt is the most intense. After that, the sensory impact is

less.

That’s why French women can taste and savor small

portions of everything, experience great pleasure

and don’t get fat from eating the extra less

savory calories

Savor More

Page 43: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

satietyis that wonderfully pleasant feeling of fullness you get as

you eat, when you’re no longer hungry, but aren’t

overly stuffed or uncomfortable

You are just satisfied beyond desire

The more satisfied you feel after a meal, the less you’ll

eat laterBecky Hand, Registered Dietitian

Feel Full Sooner, Longer

Page 44: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

A cup of soupUltrasound and MRI studies show that soup triggers the

sensation of fullness. Not true for water.

Feel Full Sooner, Longer

Start the meal

Start being mindful

Choose healthy ingredients

Soup before the main course can

lead to a 20% reduction in

calories eaten

Page 45: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

foods that curb the appetite

Feel Full Sooner, Longer

Eggs

Cinnamon

SaladVinegar

Beans

Lean Beef

PearsHot Peppers

Fiber

Page 46: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Stress Undermines Healthy Eating

stressWith the experience of sudden danger, your body secrets the stress hormone cortisol – this mobilizes a “fight or flight”

response. It normally turns itself off.

Chronic Stress is another story – the system

doesn’t shut off.Chronic stress is an epidemic

in America

Page 47: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

people under stress…seek out rich, high-calories

foods

Stress Undermines Healthy Eating

They get a quick energy boost but with chronic stress the extra energy

gets stored in the abdominal area

Page 48: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Even temporary stress…is bad news for healthy

eating

Just seeing a poster of struggle and adversity

lead people to eat more than those who saw a more neutral poster

To make matters worse they choose 70% more high-calorie

foods Stress Undermines Healthy

Eating

Page 49: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Prevent Stress Eating

food for stress eatingKeep these foods as handy

alternatives

Not only will they address your craving – they reduce

stress

Complex CarbohydratesOmega-3

fatty acids

Vitamin C

Raw Veggies

Page 50: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Prevent Stress Eating

combat stress Eating habitsTips from the Cleveland Clinic

Be Aware Replace

Practice

Become conscious of what triggers it and when

Write it down

With non-foodalternatives

Sip black teaSelf-massage

Breathing exercises

Try the replaceme

nt techniques when you are not

stressed

Page 51: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Prevent Stress Eatingelevate positive emotions

They reduce the impact of stress

Walk in Nature

Pet yourdog

Hug a loved one

Smile

Page 52: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Prevent Stress EatingPractice Mindful Meditation

It reduces anxiety and stress and is good for

brain health.

It can be done almost anywhere.

Page 53: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Sleep and Eating

Sleep and HealthNot enough sleep increases the

likelihood of hypertension, diabetes, depression, obesity,

forms of cancer, increased mortality, reduced quality of life

and productivity

37.9%of people have unintentionally

fallen asleep in the last month

Page 54: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Short-term sleep loss1 week of sleep loss can add 2 or more

poundsIt also causes

people to over-eat carbohydrates

University of Colorado

Sleep and Eating

After 4 days of sleeping 4.5 hours

per nightfat cell metabolism

becomes less sensitive to insulin

University of Chicago

Page 55: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Eating Alone, Eating With Others

Dining, one of life’s pleasure, but…

The social dynamics can make people

unaware of how much they are

eating

Distractions when eating

alone…

Page 56: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Tips for DiningStart with a meal plan

what’s included, what’s excluded

Eating With Others

Pace yourself to the slowest eater

reduce seconds, excess bread

Be conversationaltalk about the food to

enhance the experience. During other

topics, stop eating.

When the conversation shifts

from foodput down your fork

As a new course is served

bring the conversation to the food

Page 57: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

It’s becoming the norm- watchful hints

Control snacking

Eating Alone

Avoid distractions

Pre-plate for health

Focus on the experience

Page 58: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

Enjoy More, Eat Less

Recognize your tendencies and focus on behavioral

change.Anyone can reduce 100

calories per meal – without loss of enjoymentShed weight – Maintain

weightEnjoy Food!

Become Mindful

Page 59: 49 Ways to Deal With Behaviors that Lead to Unhealthy Eating

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