Tips To Avoid Overeating!
High fiber foods, like vegetables and fruit, lead to a greater feeling of fullness. For example, 44g of broccoli has only 12 calories and is high in fiber and minerals, while a fat-free cookie weighing 29g has 127 calories. Keep this in mind for snacking, as well as when you are loading your plate.
Continue to use a diet diary. Whenever you feel a lack of control or feel emotions and stress around eating, it is an especially good time to keep track of food consumption. This will help to shed light on the triggers causing you to eat and serves as a good “check-in” about what you are actually consuming (sometimes if we know we have to write it down we may choose not to eat it).
Use smaller plates to put food on. Using smaller plates will leave you feeling as though you’ve eaten more, and portions will look larger causing you to eat less. When eating foods that are easy to “overdo,” such as potato chips, put a small portion on a plate vs. grabbing from the bag. Always keeping in mind that at least half of your plate should be vegetables.
Enjoy each bite. Savor the taste and texture of your food and don’t swallow until the flavor is gone
Drinking water before meals will help with a feeling of fullness and will begin to stimulate digestion. Studies have shown that several factors affect when you begin to “feel full;” one of them is volume. Drinking 8-16 ounces of water before eating will put more volume in your stomach, decreasing the amount of room for food. A tasty way to enjoy this approach is by adding lemon to your water to stimulate digestion. Between meals, drinking water is an excellent way to ward off cravings and satisfy the urge to eat when you’re not really hungry.
Brushing teeth after every meal can deter you from eating again. This works well for avoiding late night snacks after dinner.
When snacking, use a spoon or fork and avoid finger foods. This will slow down your eating and cause you to eat less.
Confine all eating to the dining room or kitchen table. Sitting down to eat in the same place trains you not eat while doing other activities such as watching TV. Also, such surroundings create a sense of calm that increases the ability to digest your food.
Watching TV can be a “prime time” chance to overeat or eat when you’re not hungry. Associating eating with activities such as reading the paper or watching TV can be a problem because this association encourages you to feel like eating even if you’re not really hungry. Try to sit down somewhere comfortable to eat your meals without any distractions. This creates a calm space for proper digestion that isn’t tied to any activity you do at other times of the day. During commercials, do short exercises such as, walking around the room, jogging in place, stretching, or abdominal exercises, to avoid snacking.
Don’t give away or throw out old tight clothes. We all hold on to clothing that just “doesn’t quite fit” anymore. If these clothes fit you at a time when you loved your body, don’t throw them out! Keep them around and try them on whenever you are feeling like throwing in the towel with your exercise and nutrition program.
Remember how hard you are working! Your Anatomie workouts aren’t easy, especially if you are working on your diet and lifestyle as well – give yourself the acknowledgement you deserve! Start to relate to your body in a way that has you questioning the quality of the things you are doing and putting into your body. Remember, your body deserves the best! It feels so great to be healthy and fit…way better than junk food tastes!!!