Overcoming the Habit of Overeating
Sometimes you can feel like a train that's been derailed because you have been working so hard to lose weight, yet overeating always seems to undermine your best efforts.
There are many things you can do to stop yourself from overeating.
First of all, if you have a weight loss plan in place, you should be keeping a food diary including portions and types of foods.
Are you weighing and measuring your portions? This may sound tedious, but it is a necessary exercise if you want to know exactly how many calories you are consuming.
Any weight loss plan must cut your daily calorie intake by at least twenty-five percent to be effective.
If you are not keeping track of what it is that you are eating, you may be overeating just enough to stop your weight loss.
Portion control is about 75% responsible for your weight loss success.
In order to determine a portion, you must read the ingredients and the total servings in a product.
How much does one serving equal? Take for example, a loaf of bread.
Read the nutritional facts.
How much does one slice of bread contain - fat, calories, carbohydrates? You need to determine each of these and ensure that you are not overserving yourself by eating too many slices of bread.
The same is true for each and every food on your plan.
Buying low fat products in single serving bags is a great way to keep an eye on snack portions.
Just don't go back and get a second one!! Try using a smaller plate.
This will trick your brain into thinking that you are eating a larger portion of the foods you have put on your plate.
Eat slowly.
The "food satisfaction" signal takes about twenty minutes to reach your brain which will in turn let you know that you are full.
If you are eating your meals in front of the television or the computer, you are not paying attention to what you are eating.
Food and calories are not registering properly with the brain because you are not looking at your plate and concentrating on the food.
Exercise is a natural appetite suppressant, although increasing exercise will cause your body to demand more calories in order to maintain your current weight, causing you to subconsciously eat more.
Stick to your plan!
There are many things you can do to stop yourself from overeating.
First of all, if you have a weight loss plan in place, you should be keeping a food diary including portions and types of foods.
Are you weighing and measuring your portions? This may sound tedious, but it is a necessary exercise if you want to know exactly how many calories you are consuming.
Any weight loss plan must cut your daily calorie intake by at least twenty-five percent to be effective.
If you are not keeping track of what it is that you are eating, you may be overeating just enough to stop your weight loss.
Portion control is about 75% responsible for your weight loss success.
In order to determine a portion, you must read the ingredients and the total servings in a product.
How much does one serving equal? Take for example, a loaf of bread.
Read the nutritional facts.
How much does one slice of bread contain - fat, calories, carbohydrates? You need to determine each of these and ensure that you are not overserving yourself by eating too many slices of bread.
The same is true for each and every food on your plan.
Buying low fat products in single serving bags is a great way to keep an eye on snack portions.
Just don't go back and get a second one!! Try using a smaller plate.
This will trick your brain into thinking that you are eating a larger portion of the foods you have put on your plate.
Eat slowly.
The "food satisfaction" signal takes about twenty minutes to reach your brain which will in turn let you know that you are full.
If you are eating your meals in front of the television or the computer, you are not paying attention to what you are eating.
Food and calories are not registering properly with the brain because you are not looking at your plate and concentrating on the food.
Exercise is a natural appetite suppressant, although increasing exercise will cause your body to demand more calories in order to maintain your current weight, causing you to subconsciously eat more.
Stick to your plan!
