Before we can dig into how to overcome the overeating obstacle, let’s see what the reasons can be behind overeating.
- Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
- Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absent minded calories really add up. Not to mention the liquid calories you may not think about at all. That creamy coffee from the coffee shop or that energy drink to keep you awake in the afternoon.
- Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence. Scientists found that we may use eating as a way of dealing with a variety of stress caused by work frustrations, sleep deprivation, restricted eating or even dieting!
Now that you know what could be behind your sustained excess weight, here are 3 Steps To Overcome Overeating. We developed it through experiences with our online coaching clients and after they apply these simple principles, their progress becomes more apparent.
Step #1: Pay Attention
How to apply? Only eat at a dining table or a dedicated dining area if at work; have everything ready before you start, turn your phone face down, and only focus on the meal you’re eating and the other people if you are in company. Only put food in your mouth when you are hungry and conscious of it. If you’re the cook for the night, make sure you don’t graze throughout your cooking experience.
Step #2: Practice Balance
This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.
Step #3: Be Tuned In
An important part of being tuned in is to eat slowly. Once you start practicing to be present, you’ll notice when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).
By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.
Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.
There are several ways to enjoy the festivities and maintain the hard-earned results. However, if you’d like to give it a last push before the holiday season kicks in and trim down, here are 5 things you can start doing now.
1. Eat More Veggies
If your goal is to slim down and see results fast, you need to achieve the highest calorie deficit without starving yourself. Vegetables in general are low in calories, but high in nutrients and fiber. The former will help to manage cravings, the latter will fill you up and help with digestion.
2. Work Harder in the Gym
Now, the idea is that you work your butt off to aid fat loss with intense burst of exercise. Think full body movements like burpees, squat and press or loaded walking lunges. You’d want to sweat and get out of breath. It’s only five minutes and could be done to finish off your workout before cool down.
3. Take Your Hydration to the Next Level
Make sure you drink at least 8 glasses of water (about 2l) every day consistently as a default and drink more when working out. As a result you’ll see your skin glow, you won’t feel hungry as often and overall it will make you feel healthy and aid fat loss, especially if you can cut back on coffee at the same time.
4. Lower your carbs for dinner
If you must have bread, pasta or oats in your diet, eat them for breakfast or lunch, but steer away from indulging. Remember, sugar is also a carbohydrate, if you’re used to having sugary dessert at the end of dinner, either re-structure your meals and have it earlier in the day or replace it with half a serving of Greek yogurt.
5. Don’t Train Alone
You can achieve this by finding a buddy in the gym who has similar goals, similar level of fitness and understanding of exercise and challenge each other week by week.
Do you have questions on any of the above or would like to schedule a complementary goal assessment call? Get in touch today!
A meta-analysis of 26 obesity and weight loss related studies and researches on PubMed concluded that there isn’t one single diet solution for weight management and fat loss. Literature recommends low-carb, low-GI and moderate fat consumption but it’s still not proven that they prevent weight gain. On the other hand, they suggest that the key to fat loss is keeping a calorie deficit, in other words to eat fewer calories than your body burns.
This shows how much the “diet” industry is making up when talking science so you would choose their product or method. I believe that if you’re looking for a long-term change and would like to become leaner, fitter and also healthier for the rest of your life, you need a better strategy than a short-term, way too much restrictive diet that you won’t be able to maintain. Here are 5 steps to stay consistent with your fat loss.
1. One change at a time in small steps
So, set the goal, figure out what changes you need to make to achieve it and write them all down to create a list. Organize them into priority order depending on which change will make the biggest impact on your life. Start with #1 and if it still seems too big of a change, break it down into smaller steps. Progress from there till you worked your way through your list.
Example: Do you need to increase your water consumption? Try having one extra glass every day for a few days, once it’s not a chore to do it, increase by one more and so on until you drink the desired amount without having to force yourself.
2. Cook for yourself
- You know all the ingredients, e.g. how many actual calories here are in your food
- You can season the meals fully to your taste
- Can be less costly
- Helps you to learn more about food and build a relationship
If you always eat out or someone else is cooking for you, start small. Pick your favorite meal, find a recipe and on a day when you have a few hours, make it for yourself. If you cook more than one portion, box the leftover and take them with you for lunch in the week or your dinner is sorted for one or two nights in.
3. Get into food prep
Look at your schedule ahead and decide what a realistic approach is in terms of food. Wherever possible, have a home-made meal, if you know in advance that you’ll be out all day, take your food with you in a Tupperware box. You can even buy specific backpacks and shoulder bags to accommodate a number of meals so you don’t need to think about it, just eat when the time is right.
4. Stay consistent with your habits
Be realistic. What are the foods you like and you think you couldn’t live your life not having them? Eat those, just make sure you have them in the right portion sizes and frequency. Focusing on portion sizes and healthier macronutrient ratios will already make an impact on fat loss. Once you mastered the basic habits, you can start working on cleaning your meals, finding new ingredients you like and you will realize how a balanced diet can support your training goals.
5. Never underestimate the power of sleep
When you are sleep deprived your body may struggle with glucose metabolism and can alter the hormones involved in regulating your metabolism: leptin levels decrease, gherlin levels increase. This means you will be more likely to have cravings and feel hungrier, not to mention you can become more irritable. Make sure you get 8 hours of sleep every night and make it a priority above all other habits.
If your plan is to prep for a competition, we’ll dig into the nitty gritty straight away, but if the goal is to reveal those muscles and build a healthier life we’ll take the journey at your pace.
Have you got questions on any of the above steps? Feel free to get in touch!