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.
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