49 ways to deal with behaviors that lead to unhealthy eating
DESCRIPTION
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.TRANSCRIPT
that Lead to
49 ways to deal with
unhealthy eating
behaviors
John I. Todor, Ph.D., living55plus.com
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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
the Issues
the Issues
1/3of Americans are OBESE!
Obesity in France is only 11%
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
the Issues
95% of people who lose weight
on a diet – gain it back!
the Issues
Mindlessly eating an extra 100 calories per meal is easy…
…but puts on 31 pounds per year
Restaurant Portions1950 to Now
the average
American is 26
pounds heavier
Its not just burgers!
#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
#2 Share
Split the meal with a friend or significant other
Handling Supersized Portions
Handling Supersized Portions
#3 Ask for a Substitute
Salad with dressing on the side for the French fries
Handling Supersized Portions
An “eat now” portion and the “take home" portion
– before you start eating
#4 Divide Your Plate
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
Serving Yourself
blogfoodforthough.com
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
Serving Yourself
The amount eaten depends on the bag’s size
135254
Size Matters
Calories ConsumedCalories Consumed
Serving YourselfServe a Nutritious Balance
Re-Plate
Don’t eat out of the package
Decide how much you will eat and serve it in a
smaller container Serving
Yourself
Mood Affects Eating
Happy peoplechoose healthier foods,
eat less, and enjoy it more
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.
Mood Affects Eating
The Better Your Moodthe more sensitive your taste buds
More pleasure, satiated sooner
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
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
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
Rituals for Happy Eating
Have a Sure thing readyfor those times you are in the
dumps
my grandchildren
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
1952the TV tray was introducedand was quickly followed
by TV dinners
Distracted Eating
Since then the typical
Americanhas added 26
pounds1952 now
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
Take the Fork Out of Automatic Pilot
Don’t
do - pre-platethe amount and type of food
Take the Fork Out of Automatic Pilot
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
gluttonyis an emotional escape, a sign
something is eating us.Peter de Vries
Take the Fork Out of Automatic Pilot
Beyond Consumption
The French eat until they are
satiated
Savoring Food
Americans tend to eat until they are full or the plate is empty
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
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
It’s a sensory experience
Engage all5Senses
Savor More
seeingBefore you pick-up the fork…
…take a mental photograph of the meal, load-up on
anticipation
Savor More
smell the aromaOur sense of smell is at least
asimportant as our taste buds
Savor More
Hear…the sizzle
Savor More
touchFocus on the textural
experience from the touch to the fork to
the sensations as you chew
Savor More
TasteWe can detect sweet, bitter, sour, salty and savory – but our mood or emotional state
impact the sensitivity.
Eat Happy!
Savor More
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
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
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
foods that curb the appetite
Feel Full Sooner, Longer
Eggs
Cinnamon
SaladVinegar
Beans
Lean Beef
PearsHot Peppers
Fiber
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
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
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
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
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
Prevent Stress Eatingelevate positive emotions
They reduce the impact of stress
Walk in Nature
Pet yourdog
Hug a loved one
Smile
Prevent Stress EatingPractice Mindful Meditation
It reduces anxiety and stress and is good for
brain health.
It can be done almost anywhere.
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
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
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…
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
It’s becoming the norm- watchful hints
Control snacking
Eating Alone
Avoid distractions
Pre-plate for health
Focus on the experience
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
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