Extra tips; also in connection with weight loss and weight management
As also reported elsewhere on this website, the Okinawa diet is not explicitly meant for weight loss. However, we do have some useful advice for you as to how this diet can help you to lose weight in a healthy way.
Make your meals attractive. Don't see your new eating pattern as and "order you have to carry out", but as a challenge. Reserve plenty of time for your meals, both for the preparation and for consuming the meals. Pick your ingredients with care; lay the table nicely and make it all look attractive. Choose colourful nutrients; not only will they look very pretty on your table and your plate, they will also make you enjoy the ritual of eating. Take nice green leafy veggies, and carrots as a contrasting colour; yellow peppers, tomatoes.... smell, taste... put all your senses into action and let them enjoy the event.
- Put more (hot) spices into your dishes; this will usually make you eat less.
- Eat slowly and chew the food well. By doing so, you will learn (again) to recognize the "I'm full" sign from your stomach in an earlier stage. This will enable you to eat enough without stuffing yourself and overeating.
- Don't give in to the temptation to have a quick bite in front of the telly, or whilst reading the papers. Stick you the dining table and do nothing else, just concentrate on your food. Be well aware of what you eat and how it tastes and imagine what it does for you and your wellbeing.
- Measure your portions well before making pasta. You will easily tend to cook too much of it and consequently eat more than you need to.
- Drink water BEFORE your meal; this will diminish your appetite. Don't drink large glasses of water or any other drink DURING the meals.
- Chop the vegetables for salads in larger pieces instead of thin slices. This way you’ll need more time to chew and consequently eat slower and less.
- Jasmin tea is an excellent drink before you go running. Caffeine will release fatty acids from the muscles, which enables you to burn fat faster and easier.
- Make your portions smaller. YOU are in charge of your body, your appetite and your wellbeing; don't blame the scoop, the cook, your eyes, the cook or the waiter. YOU should decide how much you eat.
- Don't gobble up; eating should be a ritual, something you should be grateful for and look forward to. Enjoy!
