Whether you are overeating on a regular basis or occasionally, here are some tips to help you feel more satiated and put an end to overeating once and for all.
We have all had those days when you feel endlessly hungry and no matter what you eat, it’s not enough, hence, the term overeating.
Overeating sabotages even the strongest health/ weight loss goals, so, it should be avoided, here is how.
Eat More- This may sound contradictory but it works. So many people don’t eat all day, and overeat at night. Don’t go down that road! Even if you’re busy, you need to make it a priority to eat. If you are trying to lose weight, don’t make the mistake of restricting your eating so much that it will backfire later. Protein shakes are an easy breakfast. Eat lunch, keep snacks at your desk at work ,some nuts will give you a boost in the afternoon.
Eat Whole Foods- Our bodies recognize whole foods as real food. Whole foods are full of vitamins and minerals that help us feel satiated. When we eat processed foods that are full of chemicals, our body gets confused and stays hungry because it’s still searching for nutrients. Remember –the shorter the ingredient list, the better! Whole foods include wheat bread, whole grains and so on.
Eat Healthy Fats- Healthy fats such as avocado, olive oil, coconut oil, almond butter, coconut butter, grass-fed butter, salmon, sardines, nuts and seeds are great for satiety. Even some dairy sources like full-fat yogurt or goat cheese can be good to incorporate in your diet. Olive oil on a salad will help you to absorb more nutrients from your leafy greens. "Fat doesn’t make you fat! Sugar makes you fat.”
Fill Up On Fiber- Fill your plate with lots of vegetables, and think of everything else, the protein, grains, fats, as your condiments. Eat a high volume of fiber-packed veggies and you will feel more satisfied. Fiber can also be found in fruits like Oranges.
Hydrate- It’s easy to mistake thirst for hunger. Drinking more water will keep you more energized, so you won’t be so quick to look to food for a burst of energy. Drink half of your body weight in ounces of water each day, so if you weigh 140 pounds, you should be drinking 70 ounces of water.
Identify your Trigger Foods- We all have certain foods that can set off a bout of overeating. It may be cereal, ice cream, a kind of soup, fries or white bread. Often these foods have both salt and sugar, making them irresistible. It’s good to get real about which foods you always overeat, you might be better off not keeping them in the house.
Take a Break from Alcohol- Drinking alcohol is often said to be closely linked with overeating. This is why people should take a break from drinking alcohol and become more conscious of their food choices.
Eat in full view of others- This is an eating guideline from Geneen Roth, expert on compulsive eating and perpetual dieting, and author of Women, Food and God. It’s a good reminder that we eat differently when we are alone that with others. If you make it a practice to eat as if you were in full view of others, you may make better choices.
There is no denying that overeating is challenging but it is necessary in order to stay healthy and avoid weight gain.