Minggu, 22 Maret 2015
5 Ways to Stop Overeating for Good
1. Portion out your food and stick to it
Whether you are eating a meal or a snack, carefully choose a proper portion size (if it's from a box read the label) instead of eating from a bag, box, or large bowl. This will help you stick to a guideline of what your body needs and gives you structure in the form of a personal plate or bowl. If you are out to eat (or at home) and sharing food, make sure to not turn down those personal dinner plates. This can be the difference between feeling satisfied and healthy, and uncomfortable and guilty.
2. Turn off all distractions
When you eat you should focus on your food and your food only (with the excepting of eating with friends/family/a partner). This means turn off the TV and put down the smart phone or computer. Getting rid of these distractions also gets rid of "mindless" eating (not fully realizing how much food you're consuming). According to the American Journal of Clinical Nutrition, mindless eating can actually lead to weight gain and you are more likely to eat again sooner.
3. Eat slow and enjoy every bite
Sit back, relax and enjoy your food. Think about the flavors that you're tasting, the texture (is it crunchy or chewy) and enjoy the actual process of eating. If you made the meal/snack, take time to thank yourself and give a little pat on the back for putting in all that hard work and love. Make sure to chew your food slowly and try putting down your fork/spoon/food in between bites.
4. Drink water with your meal
Sometimes thirst can be mistaken for hunger, so make sure you are hydrated before pursuing the refrigerator or pantry. If you know you're hungry and need to nourish your body, make sure you have a glass of water with whatever you are eating. Water will help to metabolize the nutrients as well as fill your stomach, preventing you from eating too much.
5. Wait 30 min before getting seconds
It takes 20-30 minutes for your stomach to send a signal to your brain that you're full. Many people feel slightly hungry just 15 minutes after eating and they immediately go for seconds. This will not only make you feel too full and uncomfortable, but you're likely to over consume calories and nutrients your body doesn't need.
5 Tricks to Stop Overeating for Good