3 Steps to prevent overeating

3 STEPS TO PREVENT OVEREATING

Do you feel you’ve been trying to lose the extra pounds around your waist forever, but nothing is working? Have you tried every trendy diet available, did all the fancy workouts and still nothing? Well, I have bad and good news for you.

The bad news is that unless there is a medical reason behind it, you are not losing weight because you are overeating. Simple as that. The good news is (if that’s the case), you are in luck because changing your eating habits can be much easier than tackling a medical condition.

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

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week. The idea is that you only eat when you choose and need to and not out of ingrained habit while watching TV or taking part of other activities.

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

Be aware of the types of food that you eat during each meal, and make sure that it's balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied, and you'll lose the urge to overeat.

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

Your body will always tell you when its hunger has been satisfied - you've just gotten so good at ignoring the signs that you barrel through your meal only to feel like you've been hit by a ton of bricks once all that food hits your stomach. It's time to take a deep breath and listen to your body.

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.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I've got what it takes to get you there! No guess work, no fad diets, and no super long workouts. 

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.