The last three habits of successful losers
The three previous articles in this series discussed the first seven habits of successful losers. These were: eating consciously, eating at regular intervals, not eating between meals, having variety in meals throughout the week but not at any one meal, having meals that are delicious, eating slowly, and eating early in the day finishing dinner by 7 p.m.
The Eighth Habit
The eighth habit of successful losers is so obvious that is would seem to go without saying: successful losers do not overeat. This is not a matter of will power. It is something that must be learned. It is a matter of learned habits. Habits 1 through 7 will prevent overeating. Signals of satiation occur that tell you when you’ve had enough. If eating consciously, you will become aware of these signals: feelings of warmth; feelings of fullness; loss of intensity of taste and flavor; feelings of discomfort after a meal if overeating has occurred.
Eating at regular intervals prevents excessive hunger, which leads to overeating. Not eating between meals prevents eating when not hungry, which is, by definition, overeating. Having variety in meals throughout the week prevents feelings of deprivation, which leads to overeating. Having little variety at any one meal prevents over stimulation of the taste buds, which leads to overeating.
Having meals that are delicious leads to a sense of satisfaction, which prevents overeating. We do not continue eating after we are full, seeking the pleasure we have missed. Eating slowly gives the food time to be assimilated so that signals of satiation can be sensed before overeating occurs. We have time to savor the food, which contributes to the enjoyment of eating and leads to the satisfaction that prevents overeating. And the seventh habit, eating early in the day finishing dinner by 7 p.m., prevents the overeating that comes later in the day probably as a result of becoming overly hungry due to daytime fasting.
The Ninth Habit
The ninth habit seems paradoxical. Successful losers do not undereat. Under-eating leads to the rebound effect of overeating. Successful losers do not leave the table hungry. They eat to the point of satisfaction, but not beyond. This means going by internal cues as listed in habit #8 and not external cues such as a superimposed diet regimen or pre-ordained number of calories.
The Habit That Makes All the Other Habits Possible
The tenth habit is the one that makes all the other habits possible. It is planning – planning meals for each day and/or each week. This is the habit that makes all the other habits possible because you need planning to set aside uninterrupted eating time so that you can eat consciously and slowly. You need planning to have a variety of menus for the week. You need planning to prepare delicious meals. You need planning to have three meals a day at regular four or five hour intervals, ending by 7 p.m. And knowing that you will be eating delicious meals at regular intervals helps prevent eating between meals.
It takes 30 to 90 days to break an old habit and replace it with a new one. New habits take a year or longer to become second nature. The development of new habits is a learning process. Don’t expect to be able to practice them perfectly overnight. You will revert to old habits along the way. These are not failures but learning experiences. You learn how to avoid those mistakes next time. Bon appetit.
Mary Lou Williams, M. Ed., is a lecturer and writer in the field of nutrition. She welcomes inquiries. She can be reached at 267-6480.