The document provides tips for better eating habits. It advises eating slowly to allow the stomach to properly digest food and avoid overproduction of acid that leads to fat storage. It recommends not dieting but following a 80/20 rule of healthy eating 80% of the time. It also suggests drinking water first when feeling hungry as often thirst is mistaken for hunger. Eating consciously by slowing down and paying attention to fullness cues can help avoid overeating.

1. THE
GOLDEN
RULES
...change your eating
habits for good.

2. BETTER EATING HABITS
• Why eating fast makes you fat...
• Why not to diet...
• Can you really tell when hungry...?
• Eating consciously

3. EATING TOO FAST...
!
The stomach releases the
•W hen your correct levels of acid to digest
s t o m a c h the food, as long as we eat
conciously
produces excess quot;#$%&!'!()%&*+!
!
acid, your body
converts it to fat
/0-1!2&3140%1!
• Thetop causes of ,-.%!!
When excess acid is produced,
quot;#$%&!'!()%&*+!
our body produces cholesterol
excess acid are: to protect the organs from acid
Eating Quickly, !
damage
Alcohol, Stress,
Smoking and Resulting in our bodies quot;#$!
converting this excess
excess Protein acid into FAT

4. AVOID A DIET MENTALITY
• You may know Perato’s 80/20
rule...it suggests that 80% of our
revenue (for example) comes from
20% of our customers...
• And 80% of our problems come
from 20% of our customers...
• When you apply this to your
nutrition, if you eat well for 80% of
the time, you can eat whatever you
want for 20% of the time...no need
to restrict yourself from anything!

5. AVOID A DIET MENTALITY
• We all know that the less
you try to do something, the
more you end up thinking
about it...cause the brain
can’t understand negative
commands, it first has to
picture it, to then
understand ‘don’t picture
this’! It’s like saying don’t
think about chocolate
now...you can’t not!

6. OR ARE YOU JUST THIRSTY?
• Studies showed that 80% of the
time that a test group reported
as hungry, their hydration rate
had actually dropped below a
20% threshold rate, they were
in fact thirsty
80%
• So if you get into the habit of
drinking when you think you’re
‘peckish’ it’ll be interesting to
note how you feel after drinking

7. OR ARE YOU JUST THIRSTY?
• Drinking plenty of water is
essential...drink between 1.5
and 2 liters a day
• However, tr y to avoid
drinking too much half an
hour before and after a
meal...cause you could send
a false signal to your
stomach that you’re full

8. EATING CONSCIOUSLY?
• You know how wine buffs
smell the wine before they
taste it...you’ll enjoy the
taste of your food more if
you do that with your first
mouth full. It’s all to do
with there being more
receptors in our noses
than on out tongues

9. EATING CONSCIOUSLY?
• It’ll
also act as a trigger to
remind you to eat slower,
perhaps a quar ter of the
speed if you nor mally
rush...taking regular breaks to
talk (obviously not to
yourself!), notice how you’re
enjoying the food or just
paying more attention to your
stomach (how full am I?)

10. EATING CONSCIOUSLY?
• When you get the message from your stomach that you’ve
had enough...are you programmed to finish your plate?
That’s a good one! Not wasting will create such a waist! Just
laugh at how that old programme will undo all the good
work you’re doing and say to yourself...”Mmmm, that was
nice, yet I’ve had enough”
• Then...STOP EATING! It’s that simple. You don’t even need
to waste the food...put in the fridge...just don’t keep eating it
out of habit...it’s such a big waist!

11. SUMMARY
• Over eating and eating too quickly will produce too much
acid...and we know how (and where) that goes
• Don’t diet, eat what you want 20% of the time, eating
consciously and healthily 80% of the time
• Drinkplenty or water - 80% of the time you think you’re
hungry, you’ll be thirsty
• Eat
consciously; smelling the first mouthful, slowing the pace
down and not finishing the plate out of habit
• Have fun changing your eating habits...and reward yourself!