Overeating- Here’s How to Stop
@Holly Roblin Fitness
Overeating is easy to do, we have all done it. It could be a yummy meal, eating too fast, or not drinking enough water, but there are many reasons why we do it. So here is the big question, how do we stop? Fortunately, there are lots of different ways to combat against this common problem.
Eat Slower-It takes time for your stomach to tell your brain that you are full. Actually, is can take anywhere from 5 to 20 minutes for the stretch receptors in your stomach to signal your brain that you are full. Eating too fast almost ensures that you will over eat because you will get the message you’re full after you have eaten too much.
Try This-Set a timer for 20 minutes for during your next meal. Make your meal last the full time and take note of your body cues that tell you that you’re full.
Reduce Stress- Yes, another way stress affects us. Let’s be honest, there isn’t much stress doesn’t mess up. When your body is stressed it produces cortisol which also happens to increase your appetite. As a result, even if you aren’t hungry your body craves food.
Try This- When you are stressed and you just have to have a snack, drink a glass of water first, that will kick start your stomach into thinking you are full, next take the time to portion out your snack. Don’t just eat the chips from the bag! By portioning them out you have to make the conscience effort to go get more once the serving is gone.
Eat Before you are Hungry- Eating when you are hungry, hangry, starving, (whatever you want to call it) will more than likely result in overeating and unhealthy food choices. Smaller, more consistent meals throughout the day help with curbing hunger cues and stabilizes blood sugars. By stabilizing your body’s glucose levels, you eliminate that spike and crash that happens after overeating, you may even find yourself dropping a few unwanted pounds. Try This- Set an alarm for every few hours to remind yourself to have a healthy snack or small meal. Take the time to portion out your food and you will see what a difference not waiting till you crash makes!
Be Mindful- Most of us eat while we are doing something else, working, watching TV, driving, the list goes on and on. In today’s world of hustle and bustle we need to focus on the basics now more than ever. When it comes to meal time, stop-stop everything; actually, think about the act of eating, what you are choosing to put into your body, and the signals your body sends you in the process. Try This- Make a commitment to eat at least 1 meal each day without doing anything else. Notice how much better you feel and how much fuller you feel. Then make the change meal by meal until you hold meal time as important self-care time.
One at a time, work on making these parts of your daily life.One these things become habit, you will find your overeating days far behind you.
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