21 Eating Hacks for Faster Fat Loss (DO THIS)

Summary

This video script offers 21 practical eating hacks to enhance fat loss and improve digestion. Key tips include avoiding alcohol for easier weight loss, chewing food thoroughly, using smaller plates to trick the brain into feeling full, and avoiding distractions while eating. Other suggestions involve incorporating fiber, such as celium husk, to lower cholesterol, practicing mindful eating to 80% fullness, and taking brisk walks post-meal to aid digestion. The script emphasizes the importance of behavior changes for sustainable weight loss and improved health.

Takeaways

• 🍷 Avoid Alcohol: Alcohol can hinder weight loss by prioritizing its metabolism over fat burning and by increasing appetite and hunger.
• 🍽️ Chew Thoroughly: Chewing food until it liquefies in the mouth can aid digestion, slow eating, and increase feelings of fullness.
• 🍽️ Smaller Plates: Eating from smaller plates can trick the brain into feeling more satisfied with less food.
• 🚗 No Eating in Cars or in Front of Screens: Distraction during meals can blunt the body's fullness signals and lead to overeating.
• 🥬 Fiber-rich Foods: Consuming fiber-rich foods like celery husk can help lower LDL cholesterol and promote fullness.
• 🍱 80% Fullness: Eating until 80% fullness, or 'harachi buan', can improve digestion and energy levels, and is common in cultures with low obesity rates.
• 🚶 Post-Meal Walk: A brisk walk after meals can aid digestion and prevent the feeling of being too full.
• 💧 Drink Water Before Meals: Drinking water before and after meals can enhance feelings of fullness without affecting digestion.
• 🥣 Avoid Drinking Water with Meals: Drinking water with meals can increase eating speed and reduce the feeling of fullness.
• 🌙 Nutritious Breakfast: Having a nutritious breakfast can reduce nighttime eating by providing enough nutrition during the day.
• 🦷 Brush Teeth After Meals: Brushing teeth after meals can deter further eating, especially at night, and minty toothpaste can further reduce appetite.
• 🥦 Volumize with Veggies: Adding low-calorie, high-fiber vegetables like broccoli to meals can increase fullness.
• 🔵 Blue Plates: Using blue plates can reduce food intake due to the contrast with typical food colors.
• 🥔 Good Carbs: Choosing the right carbohydrates, like potatoes, can contribute to weight loss by providing a filling, nutrient-dense option.
• 🥣 Low-Calorie Soup: Drinking low-calorie soup before a meal can reduce overall calorie intake by increasing fullness.
• 🍞 Avoid Bread Bowls: Bread bowls add unnecessary calories and can increase appetite.
• 🚫 Avoid Trigger Foods: If certain foods lead to overconsumption, it's best to avoid them to prevent addictive eating behaviors.
• 🔄 Consistent Meal Rotation: Having a consistent rotation of meals can simplify decision-making and control what goes into the body.
• 🥣 Portion Control: Portioning food into a bowl or plate can prevent mindless eating and help with moderation.
• 😔 Don't Eat Emotions: Address emotions with healthy coping mechanisms instead of using food as a temporary fix.
• 🍏 Focus on Healthy Foods: Shift the mindset to focus on incorporating healthy foods rather than avoiding 'bad' ones.

Q & A

What is the primary factor contributing to weight loss according to the transcript?

Nutrition is the primary factor contributing to weight loss, as it is mentioned that 80% of weight loss comes from it.

Why is alcohol consumption not recommended during weight loss efforts?

Alcohol consumption is discouraged during weight loss because it is almost like negative calories, meaning the body prioritizes metabolizing alcohol before burning other calories. It also amplifies hunger, causes low energy, and can lead to a vicious cycle of overconsumption, which derails weight loss goals.

What is the significance of chewing food thoroughly as suggested in the transcript?

Chewing food thoroughly, ideally until it turns into a liquid, is important because it initiates the digestion process in the mouth, making it easier for the stomach to digest. This practice can slow down eating, increase feelings of fullness, and improve overall energy levels.

How can eating from smaller plates influence one's perception of fullness?

Eating from smaller plates can trick the brain into thinking more food has been consumed compared to eating a small meal on a larger plate. This visual cue can increase feelings of fullness and satisfaction.

What is the advice given for avoiding distractions while eating in the transcript?

The transcript advises against eating while being inside a car or in front of a screen to avoid blunting the body's signals that indicate fullness. It encourages mindful eating to prevent overeating.

How can taking celium husk flakes help with high LDL cholesterol levels?

Celium husk flakes can help lower LDL cholesterol levels by adding fiber to the diet. It can be added to shakes or consumed with water, which aids in digestion and promotes a feeling of fullness.

What is the concept of 'harachi buan' mentioned in the transcript, and how does it relate to weight loss?

'Harachi buan' is a Japanese term that encourages eating until 80% fullness instead of overeating. This practice is linked to improved digestion, increased energy levels, and more mindful eating, which can contribute to better weight management.

Why is it recommended to take a brisk walk after meals as per the transcript?

A brisk walk after meals is recommended to improve digestion through low-intensity movement. This practice can make the digestive process more efficient and aid in weight loss efforts.

What is the role of drinking water in relation to meal consumption as discussed in the transcript?

Drinking water before and after meals can enhance feelings of fullness and aid in weight loss. However, it is advised not to drink water with meals as it can increase the speed of eating and reduce the effectiveness of feeling satiated.

How can having a nutritious breakfast help with nighttime eating habits?

Having a hard and nutritious breakfast can mitigate hunger later in the day, which can help control nighttime eating habits. This approach is counterintuitive but can be effective in managing overall daily nutrition intake.

What is the significance of using blue plates for weight loss as suggested in the transcript?

Using blue plates can lead to less eating due to the contrast between the food and the plate color. This visual cue can help control portion sizes and reduce overall food intake.

Why is it advised to avoid eating certain foods that are hard to moderate in the transcript?

Avoiding foods that are hard to moderate, like chips or ice cream, is advised because they are often designed to be addictive and high in calories with low nutritional value. This strategy helps prevent overconsumption and supports healthier eating habits.

How can eating similar meals daily help with weight loss according to the transcript?

Eating a rotation of similar meals can reduce the decision-making process around food and help control what goes into the body. This approach simplifies meal planning and can lead to better adherence to a weight loss plan.

What is the advice given for dealing with emotional eating in the transcript?

The transcript suggests using healthy ways to deal with emotions, such as exercise, journaling, or talking to a friend, instead of using food or alcohol to mask emotions, which can lead to overeating and weight gain.

How can focusing on eating healthy foods rather than avoiding bad ones impact weight loss?

Focusing on eating healthy foods can set off a new identity and create habits around healthier eating. This mindset shift can be more effective in promoting long-term weight loss and healthier lifestyle choices.

Outlines

00:00

🍷 Avoid Alcohol for Weight Loss

The first paragraph emphasizes the negative impact of alcohol on weight loss efforts. Alcohol consumption is compared to playing a 'hard mode' game, as it is prioritized by the body over burning other calories. It also increases hunger and appetite, leading to a vicious cycle that derails weight loss goals. The advice is to avoid alcohol completely when trying to lose weight to prevent these effects.

05:01

🥗 Chew Thoroughly for Better Digestion and Satiety

This paragraph focuses on the importance of chewing food thoroughly, aiming to turn it into a liquid state in the mouth. This practice not only starts the digestion process early but also slows down eating, leading to increased feelings of fullness and energy. It is suggested to chew each mouthful at least 29 to 35 times to achieve these benefits.

10:01

🍽️ Smaller Plates for Enhanced Fullness Perception

The third paragraph discusses the psychological trick of using smaller plates to trick the brain into feeling fuller. Eating a medium-sized meal on a smaller plate can make one feel satisfied, whereas a small meal on a larger plate may leave one feeling unsatisfied. This technique is a simple yet effective way to control portion sizes and manage feelings of fullness.

🚗 Avoid Distraction While Eating for Mindful Consumption

This paragraph advises against eating while distracted, such as while driving or watching a screen, as it can dull the body's signals of fullness. Being mindful while eating is crucial to prevent overeating and to better understand when one is truly full, thus contributing to healthier eating habits.

🌽 Incorporate Psyllium Husk to Lower LDL Cholesterol

The fifth paragraph suggests using psyllium husk to address high LDL cholesterol levels. Psyllium husk is a fiber-rich supplement that can be added to shakes or consumed with water. It not only helps to lower cholesterol but also contributes to a feeling of fullness, aiding in weight loss.

🍲 Practice Hara Hachi Bu to Optimize Digestion and Energy

The sixth paragraph introduces the Japanese concept of 'Hara Hachi Bu', which involves eating until one is 80% full. This practice is linked to improved digestion and increased energy levels, as well as a more mindful approach to eating. It is suggested as an effective strategy for weight loss and overall health.

🚶‍♂️ Post-Meal Walks for Enhanced Digestion

The seventh paragraph highlights the benefits of taking a brisk walk after meals to improve digestion. Engaging in low-intensity movement after eating can make the digestive process more efficient, which is a simple yet effective strategy for better health.

💧 Hydration Tips for Optimal Satiety

This paragraph provides hydration advice for meal times, suggesting drinking water before and after meals to enhance feelings of fullness. It dispels the myth that water interferes with digestion and encourages this practice as an easy way to feel more satisfied.

🌙 Combat Nighttime Eating with Nutrient-Rich Breakfasts

The ninth paragraph addresses the issue of uncontrollable nighttime eating by recommending a nutritious and hearty breakfast. This counterintuitive advice aims to mitigate hunger later in the day and is based on the idea that nighttime eating is often a sign of inadequate nutrition during the day.

🦷 Brush and Floss to Curb Nighttime Snacking

The tenth paragraph suggests brushing and flossing teeth after the final meal of the day to deter further eating, especially for those with nighttime eating habits. Using minty toothpaste can further suppress appetite due to its natural appetite-blunting effects.

🥦 Volumize Meals with Low-Calorie Vegetables

This paragraph recommends using vegetables like broccoli to volumize meals, which are low in calories and high in fiber. Adding such vegetables to meals can significantly increase feelings of fullness without adding many extra calories.

🔵 Eating Off Blue Plates May Reduce Intake

The twelfth paragraph presents research findings that suggest eating off blue plates can lead to less food consumption due to the contrast between the food and the plate color. It encourages viewers to try this method to see its effects on their eating habits.

🥔 Choose the Right Carbs Like Potatoes for Weight Loss

The thirteenth paragraph argues against the idea of cutting carbs for weight loss and instead promotes the consumption of certain carbohydrates like potatoes. Potatoes are highlighted for their fiber content and calorie profile, which can contribute to fullness after meals.

🍲 Low-Calorie Soup Before Meals for Reduced Intake

This paragraph recommends drinking low-calorie soup before meals, a practice common in Chinese culture, to reduce overall calorie intake. Research shows that this can lower the amount of food consumed during the meal by making one feel fuller.

🍞 Avoid Bread Bowls to Control Appetite and Calories

The fifteenth paragraph advises against using bread bowls when eating out, as they add unnecessary calories and can increase appetite. It suggests opting for soup instead to better control calorie intake and appetite.

🚫 Eliminate Trigger Foods to Prevent Overconsumption

The sixteenth paragraph discusses the importance of avoiding foods that are difficult to consume in moderation, such as chips or ice cream, due to their addictive nature and low nutritional value. It suggests a strategy of avoidance for these trigger foods to prevent overeating.

🗓️ Consistent Meal Rotation for Easier Decision Making

This paragraph suggests maintaining a rotation of 5 to 7 meals to simplify the decision-making process around food. By having a set of meals with known calorie and macronutrient content, one can better control what goes into their body and reduce the number of food-related decisions.

🥣 Portion Control with Bowls or Plates for Mindful Eating

The eighteenth paragraph advises against eating food straight out of the bag and instead recommends portioning it into a bowl or on a plate. This practice helps to prevent mindless eating and allows for better control over calorie intake.

😔 Address Emotional Eating with Healthy Coping Mechanisms

The nineteenth paragraph addresses the issue of emotional eating and suggests finding healthy ways to cope with emotions, such as exercise, journaling, or talking to a friend, instead of using food or alcohol as a temporary fix.

🍏 Focus on Healthy Foods Rather Than Avoiding 'Bad' Ones

The final paragraph encourages a shift in mindset from avoiding 'bad' foods to focusing on incorporating healthy ones into the diet. This approach is suggested to foster a new identity and create habits around healthier eating, which can be more sustainable and effective for long-term weight loss.

Keywords

💡Nutrition

Nutrition refers to the process by which the body obtains and utilizes the food we eat to maintain health. In the video's context, it is emphasized that 80% of weight loss is attributed to proper nutrition, highlighting its importance in achieving weight loss goals. The script suggests that alongside avoiding alcohol and other specific dietary habits, a well-planned nutritional intake is crucial.

💡Alcohol

Alcohol is a type of beverage that contains ethanol and is often consumed for social or recreational purposes. The video script points out that alcohol consumption can hinder weight loss efforts due to its high caloric content and its effect on the body's prioritization of metabolizing alcohol over burning other calories. It also mentions that alcohol can increase appetite and lead to a vicious cycle of overconsumption.

💡Chewing

Chewing is the mechanical process of breaking down food into smaller pieces by the action of the teeth. The script emphasizes the importance of thorough chewing, suggesting that it should be so extensive that the food almost liquefies in the mouth. This practice is linked to better digestion and a feeling of fullness, contributing to the overall weight loss strategy.

💡Plate Size

Plate size refers to the dimensions of the dish from which food is eaten. The video discusses the psychological trick of using smaller plates to create the illusion of consuming more food, which can trick the brain into feeling satisfied with smaller portions and thus aid in weight loss.

💡Distractions

Distractions are things that draw attention away from the task at hand. In the context of the video, eating while distracted, such as while watching a screen or driving, can lead to overeating as it blunts the body's signals of fullness. The script advises being mindful and avoiding distractions during meals.

💡LDL Cholesterol

LDL cholesterol, or 'bad cholesterol,' is a type of lipoprotein that can contribute to plaque buildup in the arteries, increasing the risk of heart disease. The video mentions that taking in certain dietary fibers, like those found in celium husk, can help lower high LDL cholesterol levels, which is beneficial for overall health and weight management.

💡Fullness

Fullness is the sensation of satisfaction and satiety experienced after eating, indicating that the body has had enough food. The script frequently refers to the concept of fullness, suggesting strategies such as eating until 80% full (hara hachi bu) and avoiding overeating to improve digestion and maintain energy levels.

💡Mindful Eating

Mindful eating is the practice of paying full attention to the experience of eating, including the colors, smells, textures, and flavors of food. The video encourages mindful eating to better attune oneself to hunger and appetite signals, which can lead to healthier eating habits and weight loss.

💡Walking

Walking is a form of low-intensity physical activity that involves moving at a regular pace. The script suggests taking a brisk walk after meals to improve digestion and prevent the feeling of sluggishness that often follows large meals, which can be beneficial for weight loss.

💡Water Intake

Water intake refers to the consumption of water, which is essential for various bodily functions, including digestion and hydration. The video advises drinking water before and after meals to enhance feelings of fullness and suggests avoiding drinking water with meals to prevent speeding up the eating process.

💡Emotion Eating

Emotion eating is the act of consuming food in response to emotions, rather than physical hunger. The script warns against using food as a means to cope with emotions, as it can lead to overeating and weight gain, and instead recommends healthier coping mechanisms.

Highlights

80% of weight loss comes from nutrition, with simple hacks available for better results.

Avoiding alcohol can significantly aid in weight loss due to its negative calorie effect and appetite-amplifying properties.

Chewing food thoroughly until it liquefies in the mouth is essential for better digestion and increased feelings of fullness.

Using smaller plates can trick the brain into feeling more satisfied with less food.

Avoid eating while distracted by screens or in a car to prevent blunting fullness signals.

Celery husk flakes can help lower LDL cholesterol levels by adding fiber to the diet.

Eating until 80% fullness, or 'harachi buan', can improve digestion and energy levels.

A brisk walk after meals can enhance the digestive process.

Drinking water before and after meals can increase feelings of fullness without affecting digestion.

Avoid drinking water with meals to prevent speeding up the eating process.

Having a nutritious breakfast can mitigate nighttime hunger and eating.

Brushing and flossing teeth after meals can help prevent nighttime eating.

Volumizing meals with low-calorie, high-fiber vegetables like broccoli can enhance fullness.

Using blue plates can lead to less eating due to contrast with food.

Eating the right carbohydrates, such as potatoes, can aid in weight loss by providing a good macronutrient profile.

Drinking low-calorie soup before meals can reduce overall caloric intake by 20%.

Avoiding bread bowls when eating out can prevent unnecessary calorie and appetite increase.

Eliminating certain addictive foods from the diet can prevent overconsumption and aid in weight loss.

Eating similar meals can reduce decision fatigue around food and help control what goes into the body.

Portioning food into a bowl or plate can prevent mindless eating and help with moderation.

Addressing emotions with healthy behaviors instead of using food or alcohol can prevent emotional eating.

Focusing on eating healthy foods rather than avoiding bad ones can create a healthier eating identity and habits.

Transcripts

80% of your weight loss will come from

your nutrition but what most people

don't know is that there are some simple

hacks that you can use that will lead to

greater results here are 21 eating hacks

that will lead to Greater fat loss

starting with number one if you're

trying to lose weight avoid drinking

alcohol alcohol and weight loss don't

mix if you're trying to lose weight

while drinking alcohol it's like trying

to lose weight on hard mode what you

have to realize is that alcohol is

almost negative calories your body

prioritizes the alcohol before anything

else before burning any other calories

the other thing that you have to realize

is that it amplifies your hunger your

appetite it also makes you low energy

and makes you lose focus the next day

all of this is just a vicious cycle that

causes people to want to drink more

alcohol and all of this just derails

your weight loss goals so when you're on

a cut and when you're trying lose weight

one of the best things to do avoid

alcohol altogether number two when you

chew your food you want to chew it so

much that it turns into liquid inside of

your mouth this means that you're going

to be chewing it for at least 29 to 30

to 35 chews each time that you're

putting a piece of food in your mouth

now let me Che

this something you have to realize is

that the first step of digestion starts

with your mouth and you want to make it

so easy for your stomach to digest a

food and that means to chew it so often

that it liquefies inside of your mouth

while this may sound disgusting it is

literally the first step to digestion

and I'm going to tell you this it's

going to slow down your eating you're

going to feel so much better you're

going to feel so much more energy and

you'll also find yourself feeling Fuller

as well number three when you're eating

eat from smaller plates what you have to

realize is that the eyes are one of the

best ways to trick the brain into

thinking it had more food now if you eat

a small meal on a bigger plate it's

going to make you feel like you didn't

have enough but if you eat a

medium-sized meal on a smaller plate

you're actually going to find that your

brain thinks that it ate enough and this

again will increase your feelings of

fullness it's a bit of brain trickery

but it works trust me number four stop

eating food when you're inside of your

car

stop eating food when you have a screen

in front of your

face the reason why you want to do this

is because when you distract yourself

from eating you are literally blunting

the signals that your body gives to your

brain for it to say that it is full this

is the reason why a lot of people eat

but also find themselves reaching for

more food even after they've eaten so

stop distracting yourself and be more

mindful when you're eating food number

five if you find that your doctor says

that you have high levels of LDL

cholesterol one of the quickest ways to

fix that is to take in some form of

celium husk flakes so celium husk has

been proven to lower LDL cholesterol to

normal levels it's something that you

can add to your shakes or it's something

that you can just drink out of water and

what this does is it adds some Fiber

into your diet it's also going to make

you feel Fuller and again if you find

that your LDL cholesterols are just a

little bit High try some s husk for

about a month and see what happens

eating hack number six when you're

eating you want to avoid eating until

you're fully stuffed and to the point

where your your belt buckle Notch has to

go an extra step which you want to do

instead is you want to eat until 80%

fullness the Japanese have a term for

this and it's called harachi buan and if

there's anything that we know about the

Japanese is the fact that they actually

have one of the world's lowest obesity

rates now

why does this work it works because

number one you're improving digestion

you have efficient digestion when you're

not stuffing yourself until you can't

eat another morsel of food by leaving

yourself a little bit of space you're

allowing digestion to work its natural

process the other thing is also from my

anecdotal evidence in my own life and

from the life of my clients I've

actually found that this increases

energy anytime that you're eating until

the point where you're stuffed it does

have an effect effect on your energy

levels especially when you're trying to

get creative work or intellectual work

done right after a meal and the last one

is it could lead to more mindful eating

which could lead to Greater weight loss

uh the more mindful you are of how

stuffed you are becoming uh the more

that you're able to be attuned with your

hunger signals and your appetite signals

and then this allows you to have a

little bit more of a better relationship

with the food that you're eating eating

hack number seven and this is the most

underrated one and the one that I don't

see a lot of people doing which is

having a nice brisk walk after having a

meal and one of the reasons why this

works is because when you're doing this

you're improving digestion you don't

necessarily improve digestion by sitting

on your ass after a meal you improve it

by walking by having some low intensity

type of movement or exercise this

improves and makes the digestive process

a little bit more efficient number eight

drink water before and after your meals

now the reason why you want to do this

is because it will enhance your feelings

of fullness and no there are plenty of

studies that show that it will not mess

with your digestion this is one of the

easiest ways to feel more satisfied from

your meals number nine try to avoid

drinking water with your meals because

what this does is it actually amplifies

the speed of which you eat these meals

so if you want to slow down your eating

try not using liquids just to wash it

all down and by the way one of our goals

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really appreciate it all right let's get

back to it number 10 if you find that

you have uncontrollable eating at night

what you have to understand is that

you're not taking in enough nutrition

during the day one of the most

counterintuitive things that you could

do especially if you find yourself

eating a lot at night is to have a very

hard and nutritious breakfast first

thing in the morning it sounds so weird

but I'm going to tell you it's going to

mitigate your hunger later on in the day

and again that is a sign anytime that

you are eating at night it's a sign that

you're not getting enough nutrition

during the day try this one out number

11 after you are done your final meal of

the day you want to brush and floss your

teeth now the reason why you want to do

this is because you want to make it

as hard as humanly possible to not put

any more food in your mouth especially

when it comes to the end of the night

this is especially important for people

who have problems with nighttime eating

and also if you choose a minty

toothpaste that is going to further

amplify the appetite blunting effects

because mint just has this effect that

causes you to eat a little bit less

especially after a meal so right when

you're done your final meal of the day

make sure you get your toothbrush and

your floss out do it as thoroughly as

possible and then that is going to help

you uh blunt any type of nighttime

eating that you may

have number 12 one of the best ways to

eat more while losing weight is to

volumize your Foods using vegetables one

of my favorites is broccoli it is super

low calorie it is high in fiber and if

you add this to any meal that you're

eating you are going to feel

significantly Fuller than if you didn't

number 13 Dy on Blue plates and I'm not

kidding so research shows that if there

is a contrast between the foods that you

eat and the plates that you use it leads

to less eating don't take my word for it

or don't take science's word for it try

it out for yourself number 14 one of the

best ways to lose weight is not by

cutting carbs it's by eating the right

ones one of the best ones to eat

especially when you're cutting weight is

potatoes potatoes have a fantastic

calorie and macronutrient profile

actually has a lot of fiber as well when

you eat these with your Foods you're

probably adding 140 calories for every

200 g that you're putting in and that is

going to be enough for you to feel

absolutely full right after your meal

number 15 drink low calorie soup before

your meal this is actually something

that Chinese people do a lot right

before their meals I don't necessarily

think they do it to reduce calories but

research shows that when you drink soup

right before a meal it lowers your

chloric intake by 20% and this is for

the simple fact that it just makes you

feel Fuller so try this out the next

time that you're eating out uh instead

of the bread bowl get the soup and see

what happens number 16 when you're

eating out avoid the bread bowl this

adds unnecessary calories to your meal

while also amplifying your appetite at

the same time number 17 there is a

particular food out there that you can't

stop from overc consuming or you can't

see yourself moderating it is best to

avoid it and I know that this sounds

simple but there's this term in our diet

industry called flexible dieting and

it's where people say that there should

be no foods that are off bounds and that

you should be able to eat everything

well I say that that's kind of [ __ ]

because there are certain foods that are

out there something like chips or even

ice cream that are modified in a way to

make them more addictive they are made

to be overc consumed they are made to be

high in calories and low in nutrient

value and if you can't see yourself

controlling the way that you eat around

them again it's just like an alcoholic

you just want to be avoidant of the very

thing that causes you to drive addictive

behavior number 18 eat similar meals

every single day now this doesn't mean

you have to eat the same meals but what

you want is a rotation of 5 to seven

meals that you can rely on where you

know the calories you know the macros

and which what you don't understand is

that we make around 200 decisions around

food and when you eat similar meals

you're able to control what goes into

your body while also eliminating the

decision- making that you usually have

around eating number 19 avoid eating

Foods straight out of the bag and

instead portion it up in a little bowl

or even a tiny plate and the reason why

you do this is because when you eat food

straight out of the bag what happens is

that it turns into almost a Mindless

eating Behavior you don't know how many

calories you're taking in and most times

when you're eating it out the bag you

can reach to the end of the bag and

realize that you've ate the entire thing

so one of the best ways to moderate your

eating is to portion it out using a bowl

or a plate and to eat the portion that

you want to eat number 20 this is going

to sound simple but you need to stop

eating your emotions all you are doing

is numbing the emotion for a very short

period of time only for that emotion to

come back probably even stronger than it

was before instead what you want to do

is you want to use healthy ways to deal

with your emotions whether that be

exercise journaling talking to a friend

you want to do anything but try to mask

your emotions with food or even alcohol

and number 21 instead of telling

yourself to avoid eating bad foods tell

yourself to focus on eating healthy ones

this one little mindset trick is is

going to set off a new identity for you

to create habits around eating healthier

foods now the way to approach a list

like this that I just gave you is to

treat these as behaviors now you don't

necessarily want to take all of these

and try to do them all at once what you

want to do is you want to choose at

least like one to even at the most three

to start implementing into your normal

nutrition and again don't take it from

me try these out on your own see how

they work and then again you want to

treat these as behaviors because that is

where you're going to get the best bang

for your buck now if you got to the end

of this video then I'm guessing that you

want to drop some pounds and lose some

weight there are some things that you

need to know so I did a video on the six

harsh truths that everybody needs to

know when they're trying to lose weight

and you can check out the video right

over here see you there