Why Building Eating Skills is More Effective Than Dieting

One of my favorite guys in the fitness and nutrition space is Josh Hillis. I really like that he focuses on creating sustainable weight loss.

One of the ways he does that is by teaching you how to build eating skills instead of dieting. We've all been bombarded with countless diets promising quick results, but the truth is, most of them fall short in the long run. 

The key to lasting change lies in developing skills that help us make better food choices consistently.

Diets often focus on restriction and short-term goals, which can lead to a cycle of deprivation and overeating. Instead of temporary fixes, eating skills cultivate a healthier relationship with food, emphasizing balance, mindfulness, and long-term habits. 

By building these skills, you create a foundation that supports your goals sustainably. We will focus today on what I consider the top 5 skills we need to build.

Effective Eating Skills for Weight Loss

1. Mindful Eating: Paying full attention to the experience of eating helps you recognize hunger and fullness cues, enjoy your food, and prevent overeating. It's about savoring each bite and being present during meals.
2. Portion Control: Learning to gauge appropriate portion sizes helps you manage your intake without feeling deprived. It's not about eating less but eating right for your body's needs.
3. Balanced Meals: Creating meals with a balance of protein, carbs, and healthy fats keeps you satisfied and energized. Aim for a variety of colorful veggies, lean proteins, whole grains, and healthy fats.
4. Hunger and Fullness Awareness: Tuning into your body's signals helps you eat when you're genuinely hungry and stop when you're comfortably full. This skill prevents emotional eating and unnecessary snacking.
5. Meal Planning and Preparation: Having a plan reduces the likelihood of impulsive, unhealthy choices. Preparing meals in advance ensures you have nutritious options readily available, making it easier to stick to your goals.

How to Start Building These Skills

1. Practice Mindful Eating: Start by eliminating distractions during meals. Sit down at the table, put away your phone, and focus on the taste, texture, and aroma of your food. Chew slowly and savor each bite.
2. Use Smaller Plates and Bowls: This simple trick helps control portions. Serve your food on smaller dishes to create the illusion of a fuller plate, making it easier to manage portion sizes.
3. Plan Balanced Meals: Aim for a mix of protein, carbs, and fats in each meal. For example, pair grilled chicken with quinoa and roasted veggies or enjoy a salad with mixed greens, avocado, chickpeas, and a sprinkle of nuts.
4. Check in with Hunger and Fullness: Before eating, ask yourself if you're truly hungry. Mid-meal, pause and assess your fullness level. This practice helps you become more attuned to your body's needs.
5. Prep Ahead: Set aside time each week to plan and prep your meals. Chop veggies, cook grains, and portion out snacks. Having healthy options ready to go makes it easier to make nutritious choices.

Remember, building these skills takes time and patience. Be kind to yourself and celebrate small victories along the way. 

The goal is always progress, not perfection. By focusing on these eating skills, you're setting yourself up for a healthier, happier, and more sustainable journey to weight loss.

If you have any questions or need support, feel free to reach out. We're in this together!

Stay awesome,

Joe