Self-control is a struggle for many but mostly when it comes to food.Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break. Overtime, eating too much food can lead to weight gain and put you at risk of chronic diseases. Below are the tips to control overeating;
Get rid of distractions
Whether it is working through lunch in front of the computer or noshing on chips while you catch up on your favorite television show, eating while distracted is a common occurrence for most people. While this habit might seem harmless, it may be causing you to overeat. Studies have find that eating while distracted allow you to take more calories at that meal.
Know your weaknesses
List out which foods you have a particularly hard time limiting can help you decrease your chances of overeating. For instance, you are habitual of eating ice cream in a bowl every night, then stop keeping ice cream in your freezer.
Don’t Ban all your favorites
Restrictive eating patterns that cut off many of your favorite foods may cause you to feel deprived and drive you to binge on forbidden treats. Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.
Give Volumetric a Try
Volumetric is a way of eating that focus on filling up with low calorie, high fiber foods. Consuming foods that are low in calorie high in fiber and water before meals can help you feel full so that you are not tempted to overeat. These are the fruits like green salads, grapefruit, beans, broccoli, tomato etc. Eating these before lunch and dinner may be an effective way to prevent overeating.
Avoid friendship with containers
Eating chips out of bag, ice cream out of carton or takeout straight from the box can lead you to consume more food than you need. To control overeating, stop eating in a bowl because you are consuming more calories when you are eating in a bowl, instead portion out a single serving size on a plate to help control the number of calories you are consuming.
Stress can lead to overeating, so it is important to find ways to reduce the amount of stress in your life to control overeating. Chronic stress drives up level of cortisol, a hormone that increases appetite. Studies shows that stress can lead to overeating, increased hunger, and weight gain. There are many simple ways to reduce stress levels i.e yoga, listening music, gardening, exercise and breathing techniques. These tips to control overeating will give you desired results.
Above all are the tips to control overeating, by following these tips you can control overeating, Don’t forget to share it with your friends and family.