How To Stop Over Eating
By: Marci Lall
When you were a baby you ate whenever you were hungry and
stopped when you felt satisfied. However as you age, your mind and
body become exposed to numerous fad diets, ads, the habit of
rewarding yourself with food, and using food as an outlet. This
causes you to unfortunately lose the satisfying feeling and
overeat.
What’s very important to implement into your lifestyle is to
eat when you’re hungry and stop when you’re satisfied.
So how can you relearn how to eat when you’re hungry and stop
when you’re full? Follow the 5 tips below and you’ll be enjoying
your food a lot more with the added bonus of losing a few pounds
in the process.
Slow Down
Honestly, this isn’t rocket science over here. Anybody can
start eating a bit more slowly…even you. If you’ve been reading my
newsletters for the past year you might remember some other eating
tips I recommended such as “sip water between bites” or “chew your
food before swallowing”.
These tips are all aimed to slowing you down when you eat.
What’s interesting is that it takes 12 or more minutes for food
satisfaction signals to reach the brain of a thin person, but 20
or more minutes for an obese person. By eating slowly, this
ensures that these important messages have time to reach your
brain so you feel satisfied and not stuffed like a turkey.
Awareness
Take your eating to a whole new level. Instead of just eating
while you work or drive sit down and enjoy your meal with no
distractions. When you do eat while you work, or drive this
distracts you and most importantly your body will tend not to
register the food (calories) and you’ll begin to over eat.
Try and find a quiet place with no distractions to enjoy your
food. I enjoy eating my meals outside, it’s peaceful and there
isn’t anything to distract me from my meal.
It’s all about the first bites
Believe it or not, food enjoyment comes from the first few
bites. After the first few bites your taste buds start to lose
their sensitivity to the chemicals in your meal that make it taste
good. Nourishing your taste buds by really savoring those first
few bites can help you stop eating.
Change it up
Instead of using those enormous plates and filling them up
right to the edge. Switch to smaller plates. This will help you
pay more attention to the presentation of the meal and increase
your awareness of the food in front of you. The way it works is
that your brain looks at the plate and analysis the portion to see
if it’s enough. It takes some time, but in the end it’s a lot more
beneficial to have a smaller plate.
Smaller plate = Smaller portion.
Go for the satisfying foods instead
You know the foods that are not so satisfying but still pack on
the calories? You want to stay away from them. Keep in mind that
the higher the fiber, protein, and/or water content of a food, the
more likely it is to be satisfying in your stomach without going
crazy on calories.
Here’s a quick list of some satisfying foods.
- Turkey Sandwich on whole wheat
- Oatmeal
- Bean Burrito
- Grilled cheese on whole wheat
- Veggie omelet
Article Source:
http://www.articlerich.com
Marci Lall is a Women's Weight Loss & Body
Sculpting Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results in
minimum time"
www.lallpt.com
