A majority of overeating takes place without us even realizing we are eating. Walking by a bowl of cashews can prompt us to consume some, even if we don’t feel particularly hungry. Large fruit bowls, while healthy, can prompt us to eat more fruit on impulse, even though we may have already consumed an adequate breakfast. Mindless food consumption is a large contributor to overeating. Obviously, you will never achieve your goal of rapid weight loss if you continually over indulge. Here are some suggestions to get your overeating under control:
Your digestion starts in your mouth. Chewing you food well will decrease the work of the digestive tract and make your body process it more efficiently. This will also force you to eat slower and, as a result, you will eat less, but feel full longer.
It’s important to drink enough water each day. Keeping well hydrated will increase your energy levels and reduce fat storage. Make it a habit to drink about half a glass each waking hour and you will most likely not become hungry between meals and get the urge to snack.
Fill your plate with an abundance of “free” foods – those that don’t add calories but have fiber to help you feel fuller. A great example is leafy green vegetables. A restaurant I used to visit, called the Feed Barn, always lined their plates with curly lettuce and put your food on top. It was a great concept and it caused the serving plate to appear very full! Additionally, lettuce makes for a nice snack. Another trick of the eye is to use smaller plates.
Protein foods, such as eggs, cheese, lean meats and fish, beans, seeds and nuts, satisfy you faster and stay in your system longer than carbs or fats. Eating a lot of simple carbohydrates, which are quickly broken down into sugars, will because your blood glucose level to quickly rise, and then drop low, making you want to eat again. This can lead to overeating. When you eat carbs, make sure to eat them with adequate protein to balance the effect on your blood sugar.
Exercise releases serotonin into the brain, the “feel good” hormone which runners refer to as the “runner’s high.” If you feel good about yourself, you are more likely to choose a healthy snack after exercising and to eat less.
Try not to grab some quick snack out of the refrigerator and rapidly consume it. Make an event of your meals, with a nice table setting and good quality food. Eat slowly, enjoying each food and the company of family or friends, if possible. Following this steps will help you realize your goal of quick weight loss and sustainable weight reduction.
One last thought, make sure you don’t eat while reading or watching television. The trick is to be mindful of all that you eat and not to thoughtlessly consume food. Make every bite count!
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