A typical human eat thousands of pounds every year. Our body uses food as building blocks and fuel. Protein is the main ingredient responsible for growing youths and repairing the body while fuel in terms of calories give us the energy to carry on with our daily lives.
In an ideal world, each meal consumed ought to be nutritious. It should include lots of raw vegetables, fruits, nuts, seeds and a little lean meat. However, the reality is that most of us consume processed food everyday. The reason is because processed food gives us the ‘feel good’ factor when we are feeling emotional (chocolate, ice cream) and the taste that makes us want more of it until we reach a level where we can’t get enough of it.
In the end, we deteriorate our own health. We grow overweight, our arteries get clogged, immune systems weaken, diseases start revealing themselves, etc.
Well, time and time again, the thought of stopping yourself from overeating, binge eating or emotional eating might have crossed your mind. Maybe what’s holding you back is lack of ideas. Fret not as below are the best methods that you can effectively and efficiently use to wean yourself off the bad habit.
- Slow Down
- Small Portions High Frequency
- Water Before, During, After
- Low Calorie Highly Satisfying
- Eat A Light Meal Before Social Gatherings
- Identify Healthy Restaurants
- Salad Dressing On The Side
- Consider A La Carte
- Choose Less Oil
- Stop Eating So Little You Are Hungry All The Time
- Identify Your Triggers
- A Reward A Week
- Out Of Sight, Out Of Mind
- Keep Yourself Occupied
- Reset Your Tongue’s Taste Buds
- Manage Stress
- Detox The Body
- Sleep Early
- A Lifestyle, Not A Goal
- Know Your Colors
You’ll lose 20 pounds (10 kg) by just slowing down. The reason lies in our scumbag stomach. It takes 20 minutes before our brain register that we are already full, so overeating is ALWAYS possible at every meal.
The more time food is spent chewing, the easier it is for the stomach to digest, leading to much less digestive problems.
Try using a smaller spoon when eating your next meal.
A study conducted at St. Michael’s Hospital in Ontario, Canada, observed two groups of individuals. One was subjected to a common three-meals-a-day diet while another was asked to consume over a dozen small ones throughout the day. At the end of the study, the “nibblers” showed considerably lower levels of LDL cholesterol (the bad kind of cholesterol that sticks to the arteries).
Another study conducted at the University of Limburg in the Netherlands revealed that individuals who consume mini-meals had more stable carbohydrate and fat oxidization levels, while those who ate big meals didn’t, making them more prone to weight gain.
As stated above, eating smaller meals more frequently stabilizes nutrient oxidization levels, making the body more efficient at burning food, so anybody who wants to lose weight should adopt this eating principle. Eating smaller meals is also believed to lower blood cholesterol.
Furthermore, nibbling throughout the day prevents long stretches of starvation. Going from lunch to dinner time without eating usually ends with overeating. This is a very bad eating habit seeing as our metabolism can only handle a certain amount of calories, carbohydrates, fat, and protein in one sitting.
Strategies you can use include using 10 inch plates or smaller when eating, as portion control naturally happens as you cannot fill more than what the plate can take.
Water is the best as no matter how much you gulp down, it will always be zero calories. Sometimes, when we think we’re hungry, we are actually just thirsty and drinking water would quell the craving.
Eat more of these 8 types of food that will keep you feeling full longer. Volumize your diet with vegetables. You can have as many, great-tasting vegetables as you want because they’re very low in calories. As an added bonus, they’re very nutritionally beneficial.
Never arrive hungry. Hunger will weaken your resolve. The best approach is to eat before you go, like a snack or mini-meal that’s light, filling, and healthy. Take the edge off your appetite by eating a piece of fruit, a low-fat yogurt, soup, or a salad before leaving home.
Explore and identify the healthy restaurants around your work area, home and between the two. That way, you can continue staying healthy when time is scarce. A vegetarian restaurant or anywhere that has the option to consume lots of vegetables will do.
One trick to reduce the amount of dressing you consume is to dip your fork into the dressing, then the salad.
Sometimes you have no say as to where to eat, so you might find yourself in an all you can eat buffet restaurant. Therefore, a la carte is the way to go to ensure you stick to the the ordered portions.
When eating out always pick dishes that are either prepared steamed, baked, roasted, grilled, stir fried or raw. These are 6 healthy food preparation methods that can be commonly found. Avoid anything deep fried, pan fried or over barbecued.
That type of dieting doesn’t work. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. You will only be able to keep up your diet for a while before you crash and binge eat. The most efficient way is to gradually improve your eating habits. For example, instead of having 3 portions of junk food a day, reduce it to 2. Once comfortable, further reduce it to 1 portion and so on until you totally rid junk food off your life.
Identify the emotional and external triggers that lead you to overeat. Do you overeat when you feel lonely? Are office social breaks triggering you to eat even if you are not hungry? Spend time paying special attention to what you’re feeling right before an overeating episode and write it down. Then think of ways to introduce a better habit the next time the trigger arises. Lonely? Call a friend. Play a game. Yoga at home. Play the guitar. Write a blog entry.
A cheat meal is usually food that isn’t considered healthy. No, they are not needed but you put pressure on your body the whole week and a reward is vital. If you tell your body that on Tuesdays it gets rewarded, you can persevere better the whole week leading up to Tuesday. Personally, ice cream and spaghetti creamy carbonara are two things I will never give up eating. 👿
Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
Take the serving bowls off the table. Special exemption to ones containing vegetables.
Pick up a hobby. Self learn the guitar. Pick up salsa dancing. Play fun and enjoyable team sports like basketball, soccer, tennis, badminton, etc more often. Swim.
Taste buds acclimate to our diet. They respond to what they are used to. Known as neuron-adaptation, less sensitivity to flavor results. As our taste receptors become saturated with high doses of sugar, salt and fat they become less effective. Most people respond by revving up their fat, salt and sugar intake.
To successfully reset your buds, enjoy a wide array of subtle flavors. A brilliant example is Japanese cuisine. Weaning off fats, sugar and salt will greatly help to restore your original taste threshold.
Use a tongue cleaner everyday after you wake up.
Feeling down and out is one of the few causes of emotional overeating. Avoid as many stressful situations as you can. Spend some quiet time alone when the opportunity arises. Delegate your work. Stay positive by doing the many things that you would enjoy doing like playing games, golfing, going for a massage, yoga, listening to music, socializing, shopping albeit mindfully, smiling more, etc. Learn to improve your mood naturally.
Lighten up your toxin load. Eliminate alcohol, coffee, cigarettes, refined sugars and saturated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products. Learn about the little known uses and benefits of vinegar.
Getting a consistent and sufficient amount of sleep each night may play an important role in regulating how much we eat and how many calories we burn, and it may also help determine when we eat. Eating when we should be sleeping, for example, may increase the risk of weight gain, as the body is more likely to turn nighttime calories into fat rather than burning them off.
A healthy lifestyle is part of your daily life, with strategies that vary as circumstances, priorities, and needs change whereas a goal is self limiting. When you reach your health goals, you tend stop and revert back to your unhealthy ways. Remember the difference and focus on a lifestyle change, not competing to reach a goal by all means necessary.
Learn the colors that affect your appetite. Try to avoid the ones that encourage your appetite and be surrounded more often with color that relaxes your mood and decreases your appetite at the same time. Notice the color of the walls and decorations of the restaurant the next time you eat out. Recolor your kitchen if you have to.
Red : Stimulating / Increases Appetite
Orange : Stimulating / Increases Appetite
Yellow : Stimulating / Increases Appetite
Green : Relaxing / Balance
Blue : Relaxing / Decreases Appetite
Indigo : Relaxing / Decreases Appetite
Violet : Relaxing / Decreases Appetite
Find useful information in this list of 14 addictions affecting the world today.