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How to Stop Overeating?

Overeating

Overeating

Isn’t it a wondrous thought just to keep at that bag of chips or inhaling down that cheese cake to your stomach for hours without a care in the world about gaining pounds or discomfort after?

No matter how much we evolve, our basic reaction to hunger could put any cave man to shame. We still can’t resist running to the nearest junk food joint as soon as the stomach machinery jolts! Gaining control over our cravings is just a thing that is to be dealt with probably in another life. Humans have a tendency to assign intrinsic value to everything. hunger is not an affliction any different to such a treatment. We fall, we bruise, we rise but never learn.

We want to lose weight but don’t want the hardship. Tuning into your body’s signal to eat is an elementary thing yet is avoided.

If you don’t have control over your cravings, hunger becomes diet enemy number one. You can stop overeating now by…..

 

1. Using the hunger scale

Do you really actually know what hunger feels like? Before you even realize it, your brain does and sends a signal for true need for nourishment. Before you gorge on those oily and greasy hamburgers for good you need to know what is it that your body is after and what state of hunger you’re at. Starting from apparently the mist common symptom of all….

Starving:The most uncomfortable, empty feeling of all, accompanied by light-headedness caused by low blood sugar levels from lack of food.

Hungry: Your next meal is what occupies your mind. If you don’t refuel within the hour, you enter will the most dreaded “starving” territory.

Moderately hungry: Your stomach growls, you plan how to put an end to this nagging feeling. This is optimal eating time.

Satisfied: You’re satiated, not full, but not hungry, either. Just satisfied. For many it’s not enough though.

Full: You’re done for a little while, but if you’re still eating, slap yourself hard. It won’t hurt as much as it would after you’re through.

Stuffed: There you are. I told you to slap yourself hard. It’s of no use now. You feel uncomfortable and might not even be able to lift your hand to hit yourself that hard. And now you have to deal with heartburn and the food crawling back to your esophagus. Ah, we bad learners, humans!

 

2. Refuel every now and then….

 

Still can’t tell what hunger feels like? This will surely tell you what you’re dealing with. Refrain from eating for at least 4 to 5 hours after having a meal. You’ll know. That is the time when you’ll want to hit the jackpot of a mother load of a giant’s feast. We shouldn’t let that happen as it causes plummeting of blood sugar levels, energy and our will power to make healthier choices.

 

 

3. Eat breakfast without fail

Eat breakfast and literally eat your breakfast, don’t just let it slide. Studies across nations have proved that most of the energy throughout the day comes from a healthy hearty breakfast. It is not something that should be taken lightly, rather heavily as it is the first meal of the day.

 

 

4. Build high-volume meals

Solid foods that have a high fluid or fiber content can keep you satisfied and energized as well as will help you suppress hunger. Foods with a high water or fiber content like fruits and vegetables, versus low water or fiber content foods like crackers or pretzels, provide bigger portions with lesser calories.

 

5. Always include protein

High-protein eaters feel more satisfied and less hungry. Plus, it helps in preserving more lean body mass and reduced fat cells.

References

http://www.webmd.com/diet/features/overcoming-overeating

http://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/features/compulsive-overeating-and-how-to-stop-it