If you're struggling with these urges, there are many things you can do to stay on track, such as avoiding “distracted” eating in which you eat while focused on other things like your cell phone, computer, and the television. The healthy alternative is mindful eating in which you're truly focused on your meal, and eat more slowly and consciously.
Here are some other helpful hints to keep you from overeating.
Be Honest With Yourself
Before you sit down to a eat, take a moment to honestly assess how hungry you really are (you can rate it on a scale of 1 to 10, for example). Once you've rated your hunger, fill your plate accordingly. If you feel really hungry, make sure you're aware of when you actually feel full before piling on a second helping.
Eat Real Food
Switching your diet to whole, unprocessed foods is a key component of losing weight, but also of not overeating. Real food includes fruits and vegetables, whole grains, beans and nuts, organic or grass-fed animal products, and fish, like salmon.
Eating while you're stressed is a real trigger for overeating. For starters, you don't digest properly as stress hormones slow your metabolism. You also tend to eat more quickly, which leads to overeating. Deep breathing before you start eating, or even in the middle of your meal, will help you relax and slow down. Be mindful of your food, chew slowly, and savor each bite individually.
Fix Your Plate In The Kitchen
Carefully choose what you put on your plate and select the proper amount of vegetables, grains and protein. But do this in the kitchen and leave the extra food behind when you sit down at the table. It follows the adage of “out of sight, out of mind,” because the extra food won't be in front of you — tempting you the entire meal.
We've all been told the importance of eating breakfast, and one of the reasons is that you won't feel famished the rest of the day. Being famished means you'll likely eat more food throughout the day.
The Downtown Athletic Club of Amarillo can help you reach your health and fitness goals in a non-intimidating environment. The DAC is a full-service fitness club with the latest in exercise equipment and personal training.