Lean Habits For Lifelong Weight Loss - 3 Flashcards
What is the goal of Eating Just Enough?
To eat a sufficient amount to be reasonably comfortable, but not more than that.
What are the recommended meal frequency and snacking habits?
Eat three to four meals a day without snacking.
What happens if you eat too little?
You may feel deprived, leading to increased likelihood of snacking or overeating later.
In the context of Eating Just Enough, what does the ‘middle zone’ refer to?
A state where you feel satisfied, without hunger or discomfort from overeating.
What are the signs that you have entered the ‘too much’ zone?
Discomfort, bloated sensation, pressure in the abdomen, or a sleepy feeling.
What is the significance of stopping at the ‘middle zone’?
You should not have any thoughts of food for at least one to two hours after eating.
What is the relationship between the amount you eat and weight loss?
Eating just three bites less could help you transition from maintenance to weight loss.
What is the purpose of bringing awareness to how you feel while eating?
To identify when you reach satisfied and avoid overeating.
How can you achieve a calorie deficit for weight loss?
By slightly reducing your intake while remaining relatively comfortable.
What is the Swedish word that embodies the concept of Eating Just Enough?
Lagom.
What does ‘lagom’ mean in the context of eating?
Balance, sufficiency, ‘just right’ amount without excess.
What should you do if you find yourself eating until overfull?
Practice stopping at satisfied.
What is a mental tip for reducing food intake?
Consider that your fears about eating less are often exaggerated.
How can you manage eating habits while on vacation?
Continue practicing Eating Just Enough to maintain or lose weight.
What is a common misconception about overeating on vacation?
That it will enhance the experience of relaxation or enjoyment.
What is a key strategy when attending parties and festive gatherings?
Apply the principles of Eating Just Enough to avoid overeating.
Fill in the blank: Eating slowly, savoring each mouthful, taking small bites, and chewing food thoroughly will help you identify the feelings and sensations that occur as you eat and to recognize when you’re getting _______.
satisfied.
What should you do with leftovers to avoid overeating?
Put leftovers back in the fridge or ask for smaller portions at restaurants.
What is an indicator that you need to adjust your stopping point?
If you aren’t losing weight despite not eating to overfull.
What might happen if you eat just a few bites less than usual?
You may feel no difference between meals and still achieve weight loss.
What is a common response from clients regarding food waste?
They tend to clean their plates to avoid wasting food.
True or False: Eating unneeded food is as wasteful as throwing it away.
True.
What does it mean to fine-tune your stopping point?
Adjusting how much you eat to find the optimal amount for weight loss.
What should you remind yourself about eating larger portions of food while on vacation?
More food isn’t more fun.
