Tuesday

How to Overcome Overeating

1. Fill up on nutritious food.
 Fast food, diet soda, processed cereals, and other packaged food are either void of nutrient or are filled with synthetic(fake) vitamins and minerals. Your body is smart. It wants real, nutritious, fresh, and whole foods. If you are eating a bunch of empty calories, your body will crave more food to get the nutrition it so desperately needs. Even if you are overweight, you can still be malnourished. Instead of filling up on the processed foods, usually the foods in the middle isle of the grocery store, fill up on fresh veggies, fruit, meat, poultry, fish, nuts/seeds, and dairy-locally grown, in season, and organic of course!

2. Drink 8 glasses of water every day.
Sometimes you think you are hungry, but really you are dehydrated. Trying to hydrate yourself with potato chips, does not do the trick. You need fresh water.  Eight glasses of fresh pure water, not Vitamin water, is important to aiding you to not over indulge.

3. Don't plan a cheat day.
Planning a cheat day only encourages overeating. It is best to form good healthy habits and to not overindulge all day. It also makes it more difficult to continue on a healthy lifestyle plan. Instead treat yourself to a few squares of dark chocolate, 1 glass of wine, a small piece of your favorite dessert 2-3 times/week.

4. Measure out your portions.  
Learning what is a healthy portion, will help you to know when you are overeating. The easy way to figure out your portions, is to take your plate, half of your plate should be filled with healthfully prepared vegetables.
Practicing good habits, will help you make long-term changes.

5. Fill up your plate with fresh organic veggies. Vegetables should fill up half of your plate at lunch and dinner. The darker green vegetable the better for you. If you are filling up on veggies, your body will be getting the nourishment it so desires and they will leave you satiated.

6. Be sure to eat small meals frequently throughout the day. Starving yourself all day and filling up on a big dinner will only promote fat gain. You are designed to eat small frequent meals to help fuel your body all day long. This will promote building muscle and burning fat, which helps to keep your metabolism up.

7. Feed your mind. Overeating can be from something other than hunger. Many times people eat because they are emotional, stressed out, excited, etc. Instead of reaching for food, have a game plan for the times you feel emotional, stressed, or when times are good. If you are emotional join or create a support group. When you feel stressed try mediation or book yourself a massage.

8. Don't beat yourself up if you overeat. So many of us feel if we give into temptation, the whole day or even week is shot and we give up. If you don't change anything, but this way of thinking, you will see just how powerful the mind really is. Say you gave into a craving and you at a slice of chocolate cake, instead of beating yourself over the cake, make a better choice for your next snack or meal. Don't be self deprecating, focus on balance.

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  5. Great tips, I've been trough the changing food habits myself and totally agree with you in most of your points. However, the hardest part mor me was lowering sugar, mindfullness was the key. Thanks for sharing!

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