Overeating can of course lead to weight gain; this article offers help for overeaters by sharing 3 strategies to control the amount of food you eat without the need to be on a diet. These strategies have proven effective with my weight loss clients and I know they will be effective for you as well.
Overeating is so easy to do because we live in an environment where food is readily available and for the simple fact that eating is typically an enjoyable activity. But like most things, too much of a good thing is not always good. Overeating can easily lead us to put on unwanted pounds.
There is help for overeaters and by learning and following these simple strategies you will notice that you naturally eat less and enjoy your food more.
1. Learn to eat mindfully. Do you eat too fast? Do you absent-mindedly put food in your mouth? Do you ever finish off a bag of snacks only to wonder how on earth you ate the whole thing? These are all symptoms of mindless eating and in order for you to get your eating under control you need to reverse this.
Start by committing this week to being aware of all of the food you eat. Look at your food before putting it in your mouth, notice the texture the food item when it is in your mouth and listen to the sound it makes when you bite into it. By bringing your senses into conscious awareness you will naturally eat slower and enjoy the taste of your food more.
2. Eat when you are physically hungry. Do you eat because it is “lunchtime”? Do you eat just because others are eating? Do you ever check in with your stomach to see if you are actually hungry at these times? We are conditioned to eat based on what is going on around us or what fast food commercials are telling us to eat but if we make our food choices based on these external cues we will never feel satisfied.
The next time you feel like eating ask yourself, “how hungry is my stomach?” If you are full or satisfied then allow yourself to wait until your body needs food.
3. Stop when you “think” you should be full. There is a delay between when you are actually filled up and when your brain catches on that you are filled up. You must accommodate this delay in order to avoid overeating. When you know intellectually that you have had enough food separate yourself from eating by chewing a piece of gum or sipping a hot drink or brushing your teeth. This gives your brain time to realize you are full.
If you find these tips helpful and you would like more help for overeaters and weight management, then please follow the links below.