Have you ever wondered why you can’t stop overeating, and how could you finally end this vicious circle of overeating & feeling guilty?
Let me tell you that I know this feeling very well and I have been overeating for years.
I love cooking & eating, and I have a sweet tooth too. Like many of us, when the food tastes fantastic, we tent to get the second serving with an excuse that it is a healthy meal so it can’t hurt. Unfortunately, calories are calories (healthy or unhealthy), and it is important to watch what you eat and how much you eat to keep the optimal health and energy levels.
Here are proven strategies that you can implement to get out of the vicious circle of overeating and enjoy meals without feeling guilty.
They certainly helped many of my clients and will help you too.
1. Measure your portion size
An average woman should not consume more than 600g in one serving ( 2 cups). However, if you overeat regularly, you have most probably stretched the stomach. To test how large is your serving size put the plate on the scale and see if you can adjust your usual portion. Use the same size dish (preferable smaller size plates).
2. Mindful eating
Mindfulness is a buzzword right now, but what does it mean? How can you practice it?
- Stop multitasking and get fully focused on what you eat
- Don’t get distracted by TV, phone or any other activity
- Don’t eat under stress to avoid overeating
- Eat initially on your own (if you are new to the concept of mindfulness)
- Use all your senses: look at the presentation of your dish, smell the food, taste and chew each bite
You can also film yourself initially to see if you shuffle down mindlessly the food like a machine without knowing what you eat or if you truly enjoy your meal in a calm environment. Chances are that you are unconsciously putting another spoonful into your mouth even before swallowing the previous one. Fast eating and overeating may lead to bloating and poor digestion too.
3. Eliminate tempting food but avoid restrictive diet
We all know that if tempting snacks are in your cupboards, there is a high chance you will overeat.
- Go shopping with a full stomach and buy only nutritious food that your body will benefit from.
- Choose healthy alternatives of snacks ( an apple with peanut butter, 70 % and darker organic chocolate with a handful of roasted nuts, Greek yoghurt with berries and chia seeds).
- Drink before you eat. Chances are you will not feel tempted to snack.
- Distract yourself before you reach for dessert (phone a friend, engage in an enjoyable activity, go for a walk). Our brain needs at least 20 minutes to process the sensations of fullness and satiety.
4. Choose the right macronutrients
Add protein to every meal, choose carbs with low glycaemic index and don’t be afraid of healthy fats
High protein meals tend to decrease the hunger hormone ghrelin and therefore decrease cravings. Equally choosing food low in glycaemic index keeps the blood sugar levels under control. Healthy fats such as nuts & seeds or avocado make you feel satisfied for longer and reduce the temptation to grab a sweet treat.
If you want to know more about portion size, the best low GI food, food combination and other tricks, you can download my free one-week menu with my favourite recipes.
Take the action today :
Keep a food journal
Honestly write down your daily food consumption. Score your physical and emotional hunger on a scale from 1-10. Soon you will discover repetitive patterns that lead you to overeat (anger, loneliness, boredom, stress).
Awareness, acceptance and action are the necessary steps to beat this bad habit. If you don’t think you can manage on your own, I would be delighted to help. Download my free Health & Wellbeing Diary and take the first step to break the vicious circle of overeating.
We tent to make poor food choices when we are on the run. Be prepared and carry with you nuts & seeds or an apple. Prepare your main meals in advance. For more tips on batch cooking tips, watch my blog for the next post or join my weekend workshops.
Practice meditation & deep breathing
If you want to activate the digestive system, you need to calm down your sympathetic nervous system (fight or flight) and activate your parasympathetic nervous system (rest and digest). Just close your eyes and take five deep cycles of breath into your belly. Visualise yourself in a beautiful place. Remind yourself what you are grateful for and then enjoy your healthy meal.
Get 20% discount on your meditation workshop.
Remember that habits are powerful, and it takes a minimum of 21 days, and according to the new research, it is 66 days before you break the bad habit and automatize the new habit.
“Where there’s a will, there’s a way” . Trust the process and keep going.
I would be delighted to hear from you. What do you struggle with most? What worked for you?
Please leave your comments below or if you don’t want to miss my free webinars, workshops, promotions or new posts with useful tips& tricks head to my websites and subscribe for my monthly newsletter. No spam I promise. You will get only science-based advice. that will improve your wellbeing.
With love and gratitude