Diet Diary: Maintaining weight — doing it right

Why is it that despite knowing the basics we continue to fall off the wagon — are we eating wrong or overeating? Researches in psychology and marketing are now providing some insights into eating behaviour. Identification of individual behaviour, perception and beliefs associated with eating is key to improving the efficacy of dietary treatment and lifestyle modifications in obese and overweight individuals. From these have emerged powerful principles which can improve therapeutic strategies and outcomes in weight loss.

Before embarking on an altered lifestyle programme, it is important to know why you are going through it — what is the motivation behind the decision to start? Body image and health are the two most compelling issues. Secondly, are you open to change? That is, willingness to change. Finally, are you ready for what is called ‘mindful eating’? Awareness about diet and knowledge about foods along with principles of healthy eating is all that it takes to get where you want. But, remember – set realistic goals.

Almost all of us would have indulged in mindless eating at some point in our lives. Eating without hunger because of external or environmental cues, simply for pleasure or for comfort is something we all do, no matter how literate we are about diets and nutrition facts. Most of us do not stop eating even when we are full. Here are some tips which can help keep you from doing so.

1. Stop eating when you are “no longer hungry”, not when you are “full”. The traditional way is to stop when you still have hunger for one more chappati or eating until so that you are just 80 % full.

2. Don’t eat with your eyes, eat according to hunger.

3.Learn to say “no”. Avoid the “just one more” helping request.

4. ‘Pre-plate’ your food. According to research, people eat about 14% less than when they take smaller amounts and go back for seconds and thirds. Mostly people tend to eat less if they put everything on their plate like in a ‘traditional Thali’ or the Japanese “Bento Box” as they see how much they are going to eat.

5. Use smaller plates, bowls, spoons, cups and glasses. It helps to create an illusion about the volume of food you eat.

6. Eat slowly. Make overeating difficult. Don’t keep unhealthy food around in your room or home. Hide or lock unhealthy food.
7. Create distractions – When there is an urge to eat, distract yourself. Resist your urge to go to the fridge or the larder. Instead, step out or keep busy. Try water, fruit or a healthy snack.

8. Identify your danger zones. Fix the food according to the atmosphere – after office, in the evening, late night or while watching television, chatting with a friend, studying, partying, restaurants etc. find suitable fixes. Do not hesitate to seek professional help.

9. Plan your day and pre-decide how much you will eat in each meal.

10.Make comfort foods more comforting. Try smaller portions of your favourite comfort foods or choose healthier options. Honey coated nuts instead of biscuits is not such a “sacrifice”.

11. Half plate rule. At least, half of your plate should be vegetables and fruits, the rest should be protein and starch.

12.Do not use food as a punishment or reward. Healthy food should be fun and the way of life.

13.Beware of ‘smart marketing’. Many so called ‘diet or health foods’ may be giving you higher calories, fat or sugar than the regular ones. ‘Fat free/cholesterol free’ may be loaded with trans fats or sugar.

14. Write a diary. Keeping a food diary helps. Its one of the most powerful tools staring at you in the face like a mirror.

15. Portion and balance: If you must have a food which is not so healthy, restrict yourself to a smaller portion, rather than struggle with your will-power. If you have not been able to hold back and ate excessively, then apply the principle of balance i.e. go slow in the next meal- a light meal. Use food trade-offs that allow you to indulge from time to time.

A good diet should teach you to eat rather than avoid or deprive. The best diet is the one you don’t know, you are on. “Diet” must be a way of life.