If you happen to be the kind of people who overeat by engaging in destructive behavior, you are at risk of jeopardizing your health over time. Getting rid of such a habit can be a challenging task that requires a lot of dedication and commitment. You are not alone and many people are struggling to change their eating habits including overeating. Although putting to an end can be an uphill task, it is certainly practical. All you need to do is follow simple guidelines to help change your behavior and overcome overeating once and forever. Here are some few tips to guide you all the way.
Avoid Fad Diets
Keep off from any kind of diet that promises sudden weight loss. From a scientific perspective, sudden weight loss has never been safe. Even though fad diets can help you lose up to 10 pounds within a week, in reality, it is an indication of water loss and not the body fats. Health experts recommend a gradual and safe weight loss of about 1 to 2 pounds per week. It is also important to avoid diet plans that advocate for total abstinence from foods such as Atkins Diet and Cookie Diet, or any other that strictly limits the number of calories you should consume each day.
Don’t Eat for Self Rewards
Put in a different way, you should refrain from eating for emotional satisfaction. Eating when you are depressed, alone, or after a hard day’s work is a reflection that you are trying to find some resort by having a plate. It’s a common thing among many people to eat whenever they experience negative emotions. If you want to overcome this habit, there is an urgent need to first connect your overeating behavior and the triggers of the negative mood. Try and understand what is happening when you feel the urge to overindulge. Could it be a stressful day? Is it due to conflict with your spouse? Avoid food as a comfort source. Make conscious decisions to engage differently other than meals.
Master Overeating Environments
In reference to Dr. Denise, Emotional Overeating Expert, and a Clinical Psychologist, most people overeat due to social situations that they frequently face. Aim at identifying and keeping off from environments that trigger overeating. It’s rather clear that some places like hang-up joints, movies, parties or special occasions including holidays are the best times that most people reach out for an extra serving subconsciously. This is more so common in the company of friends who other than influencing you to eat more, “forces” you to go for the unhealthy food choices. Avoid such occasions if you can or alternatively, go there somehow full or resolved to make right food choices.
Eat at the Right Time And Pace
In a research led by Mark Gold, MD at the University of Florida at Gainesville, for a thin person, it takes 12 minutes and 20 minutes for an overweight person for the stomach to signal the brain of satisfaction during a mealtime. If you reach out for a meal even when you are not hungry, you are definitely feeding your overindulgence habit. Go for a plate when your body feels hungry. Don’t continue eating when your body signals that it is satisfied. Once you start eating, your body will send a signal of satiation in less than 20 minutes. It is therefore ideal to eat at a slow pace if your goal is to overcome overeating.
Control Portion Sizes
It is advisable to use medium sized plates while taking your meals at the comfort of your home. If it is too small, you might opt for a second serving, throwing away a healthy portion size. On the other hand, if the plate is too big, chances are that you might throw in larger portion size which can result to overeating. To avoid the temptation of reaching out for more, put off serving bowls before setting your hands on the fork. Else, you can chose to eat your meals some distance from your serving bowl.
Keep Watch on Your Recipes
If you cook for yourself, make note of all the recipes that a typical meal contains. Additionally, don’t keep tasting meals while cooking. You won’t be in a position to account for the amount of food you consume. Ensure that your plate contains a quantifiable amount of healthy veggies. If unsatisfied with the first serving, go for more veggies. If you eat in a restaurant, inform your server not to include foods such as cheese, butter, gravy or other unhealthy ingredients. Keep of fried and processed foods and instead go for steamed ones.
Since overeating is a common problem across the globe that contributes to weight gain and obesity, learning to control the habit comes with a host of benefits associated with the condition. Eating healthy foods at the right time and in the right portions is a milestone in breaking the habit. You should also consider consumption of water before and after meals which can go a long way in cutting down the amount of food consumed per sitting. Avoid overeating, keep off extra weight, and enjoy a longer happy life.