If you often feel uncomfortably full after a meal, it's time to make
some changes. Tackle your overeating issues for good by getting honest
and asking yourself if any of these habits are holding you back from
having a healthy relationship with food.
1. You Skip Breakfast
Skipping breakfast may seem like a great way to save calories, but when
you head to your next meal, you'll be far more likely to gorge yourself
on whatever's in sight. If you never seem to have time to cook a healthy
breakfast, plan ahead and cook up healthy make-ahead recipes.
2. You Eat By a Screen
Always chowing down in front of the TV or computer causes most people to
overeat since they're not connected to the activity of eating. When
your mind is focused on the plot of your show or all those e-mails, it's
significantly harder to focus on how full you feel. Designate mealtimes
for just that: meals. The tube will still be there once you're done.
3. You Don't Practice Portion Control
Either order a limited amount of food, be mindful about how you're feeling as you eat, or take Jillian Michaels's extreme tip
and just throw away leftovers. Hopefully you have enough self-control
to take a step back and say no to that second enormous slice of pizza,
but do whatever works for you.
4. You Confuse Hunger and Thirst
Many people confuse the sensation of thirst for hunger. If you've
recently eaten and you're feeling unsatisfied, take this advice from
Mara Z. Vitolins, R.D., and Wake Forest assistant professor of public
health sciences: "It's hard to distinguish between being thirsty and
being hungry, so try drinking water and waiting 20 to 30 minutes to see
if you're still hungry."
5. You Eat For Your Partner's Needs
When your partner isn't concerned about overeating, it can be hard to
stay connected to your healthy-eating goals. Cynthia Sass, M.P.H., R.D.,
has a helpful tip for when you're cooking at home: "We'll have similar
ingredients, but make different things. I have to make peace with the
fact that we don't have the same needs or maybe we're not on the same
page as far as our goal." For example, on taco night, Sass enjoys a
healthy taco salad with avocado and pico de gallo, while her husband
goes for a big burrito with all the fixings.
6.
Your Plates and Bowls Are Too Big
Did you know that the size of your plate or bowl can lead to overeating? Researchers at Cornell call it the large-plate mistake.
When there's more empty space on your plate or in your bowl, it makes
your portion appear smaller than it actually is. Instead of piling more
food on your plate, reach for smaller plates and smaller bowls whenever
possible.
When cooking at home, keep measuring cups and spoons on hand to make
sure your serving sizes are appropriate: this way, you'll know exactly
what you're getting.
7.
You Indulge With a Side of Guilt
Anyone who thinks that feeling bad after indulging will somehow make you
healthier might be surprised to learn that it's just the opposite. In
fact, you'll be more likely to overeat. In the well-known doughnut study,
researchers found that women who received a self-compassion message
after eating a doughnut ate less candy than those who weren't reassured
with a compassionate message that everyone indulges sometimes.
8.
You Never Snack
Unfortunately, some people thinks that all snacks are bad. It's
important to realize that snacking can help you reach your healthy
goals, as long as you go into it with a health perspective. Your pre-
and post-workout snacks fuel your body with the nutrients it needs, and
enjoying healthy snacks between meals can help you from overeating.
9.
You Overdo It After a Workout
Once you finish a tough
workout, don't use it as an excuse to
overindulge in a big decadent treat. Unless it's mealtime, your average
post-workout snack should be about 150 calories. If it's time for
dinner, try a quick workout. When you have something waiting for you at
home, you won't be as tempted to head to a drive-through.
10.
It's Just Emotional
If you tend to self-soothe with food, you're not alone. Chowing down on a
heaping helping of comfort food may seem like a quick fix when you're
feeling stressed or blue, but you're only doing your body injustice. The
next time you head for a snack, honestly ask yourself, "Am I hungry?"
It seems so simple, but these three little words make a world of
difference in taking stock of your overeating habits.
Thanks for Reading..........
No comments:
Post a Comment