Tag Archives: overeating

12 Days of Fitness 2020: Day 1 – 7 Ways to Stop Overeating Forever

(This is part 1 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

Overeating is easy to do, especially when you’re indulging in an unusually delicious meal and particularly this time of year. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis. Fortunately, there are many tactics you can use to stop overeating once and for all, from slowing down to learning your body’s hunger cues. Use these tips to get your eating on track so you can feel fueled and satiated instead of full and frustrated.

  1. Look Ahead. – If you’re surrounded by unhealthy food all the time, it can be easy to eat all day long, whether or not you are hungry. Here’s one way to avoid this temptation: Think about how you’ll feel after you eat too much—like those times when you know you’re full, but there’s still food on your plate. A similarly powerful tactic is thinking about how you’ll feel if you don’t eat the food. In almost every case you feel proud, happy and more satisfied than if you’d indulged unnecessarily. Tip for Success Before you grab the doughnut from your office kitchen—especially if you’ve already had a full breakfast—think to yourself: How will I feel when I finish this? Better yet: How will I feel if I walk away right now? Make this a habit, doing it every time you reach for an unnecessary snack; sometimes you’ll want to indulge and that’s okay. But you may find that you say “no” a lot more often than you say “yes.”
  2. Eat Slower. It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time. “Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine,” explains Ann MacDonald, a contributor to Harvard Health. This process of sending signals from your gut to your brain can take anywhere from five to 20 minutes, which is why it’s important to eat more slowly. Eating too fast is a surefire way to overeat because we get this cue well after we’ve already eaten too much. Tip for Success The next time you eat, set a timer for 20 minutes and see how long it takes you to feel full, paying close attention to the cues your body is sending you. This will give you an approximation of how long it takes your body to feel full, which you can use to stop overeating in the future. Continue eating slowly until you notice that “I’m full” feeling.
  3. Eat Mindfully. In our on-the-go world, we’re often eating breakfast in the car, rushing through lunch at our desk, and half-heartedly noshing on dinner while watching our favorites shows. In all of these situations, your focus isn’t on the food you’re eating. It’s on driving, working or watching television, which can lead to overeating. When you’re not paying attention to your body, it’s easy to miss the “I’m hungry” cue—just like when you eat too fast. Tip for Success  Make a rule to eat at least one meal a day without doing anything else. Notice the difference in recognizing your satiation (feeling full) cues and how satisfied you are. Slowly increase this to two meals each day and eventually to all three.
  4. Get Your Stress Under Control It seems as though there’s always something stress us out, whether it’s work or a family issue. This stress not only wreaks havoc on your body physically, causing everything from chronic high blood pressure and diarrhea, to headaches, chest pain and more, it’s causing you to overeat. When stressed, your body releases cortisol, which also happens to increase appetite. Whether you’re hungry or not, your body is craving food, and to quell that “hunger” you eat. In many cases, you end up eating high-fat, sugary foods, making the overeating even worse. Tip for Success If you can’t reduce the amount of stress in your life right now, the next step is to recognize the potential for overeating and stop it before it starts. When stressed, rely on portioning your food, and when you go out to eat, get half of your meal put in a box for later before you even start eating. If you’re hungry for a snack, when you normally aren’t, check in with yourself: Is this stress or am I really hungry?
  5. Eat Before You’re Hungry. This idea may sound odd, but think about these two scenarios: You eat dinner a little early, not because you’re very hungry but because you know you’re going out with friends and don’t want to order out—or you wait until you’re starving and eat post-drinks. You pour a glass of wine, browse the fridge, take your time making dinner, eat until you’re relatively full and then head out. You decide not to eat before going out because you’re not hungry. You wait to eat dinner until 8pm, after you’ve gone out for drinks. Now you’re ravenous. You dive into your cabinets looking for whatever is easiest to make, and dig into the first thing you see. You eat so fast, you don’t realize how full you are—and now you’re stuffed and wishing you hadn’t eaten so much. In the second scenario, you’re so hungry that you may be experiencing slight nausea or a headache from the hunger. But you may even eat unhealthier foods because you’ll likely eat one of the first things you find; forget about taking time to make a healthy dinner. You may have similar experiences if you wait too long to have lunch at work, or eat breakfast late in the morning. Tip for Success  Most people tend to eat around the same time every day. Set an alarm on your phone for an hour before you’d normally eat each meal so you remember to nosh earlier than usual. You’ll quickly find that you’re more likely to make rational healthy choices about what you’re eating and how much.
  6. Give Yourself Time. How many times have you looked down at your plate, knowing that you’re full, and finished it anyway? When you’re done, you feel full and mad at yourself: Why did I eat the rest of that? I didn’t need it and now I feel like crap. It’s hard to resist food in the moment, thanks to our need for instant gratification. But giving yourself time to decide whether or not to finish the plate may be exactly what you need. Tip for Success The next time you’re in a moment where you would normally eat more, but know you shouldn’t, stop for 10 minutes. Give yourself time to decide if you want to eat the rest of the food on your plate. Almost every time, you’ll be happy to toss or save the rest of the food when your 10 minutes is up.
  7. Pay Attention to All Your Hunger Cues. If you’re waiting for your stomach to growl, you may be setting yourself up to overeat, because we don’t all experience the same hunger cues. Sometimes it shows up as a headache or a bad mood that comes on suddenly. Knowing how hunger can show up in your body is key to recognizing it before it’s too late and you’re starving. Other potential hunger signals include:
    • Growling stomach
    • Nausea
    • Headache
    • Low energy
    • Suddenly irritable (“hangry”)

Tip for Success Make note of which hunger cues you experience each time you eat. Slowly you’ll discover what means “I’m hungry” for your body, allowing you to eat right away rather than waiting until later, when you’re ravenous, and therefore more likely to overeat.

Stop Overeating. It can be so hard to say no when food is right in front of you—and so easy to ignore that full feeling and eat until you’re so full you literally need to lay down because it hurts to sit or stand. Stop the cycle of overeating once and for all with these simple tips. Test each one to see which works best for you and then stick with it. Once it becomes a habit, you’re more likely to say no when you’re full and indulge when your body needs the fuel.

Til next time, train smart, eat well, and be better.

See you tomorrow for Day 2 of the 12 Days of Fitness

5 Ways to Stop Overeating

Overeating is easy to do, especially during this time of being recommended to stay home. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis. Fortunately, there are many tactics you can use to stop overeating once and for all, from slowing down to learning your body’s hunger cues. Use these tips and strategies to get your eating on track so you can feel fueled and satiated instead of full and frustrated and not putting on what has come to be known as the Covid-15.

Plan Ahead

This is a great tactic even when life is “normal”. Out of sight, out of mind, meaning if it’s not in the house in the first place the chance of eating it is lower. If you’re surrounded by unhealthy food all the time, it can be easy to eat all day long, whether or not you are hungry. Here’s one way to avoid this temptation: Think about how you’ll feel after you eat too much—like those times when you know you’re full, but there’s still food on your plate. A similarly powerful tactic is thinking about how you’ll feel if you don’t eat the food. In almost every case you feel proud, happy and more satisfied than if you’d indulged unnecessarily. Strategy: Before you grab that muffin in your kitchen—especially if you’ve already had a full breakfast—think to yourself: How will I feel when I finish this? Better yet: How will I feel if I walk away right now? Make this a habit, doing it every time you reach for an unnecessary snack; sometimes you’ll want to indulge and that’s okay. But you may find that you say “no” a lot more often than you say “yes.”

Eat Slower

It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time. The stretch receptors in the stomach are activated as it fills with food or water. These signal the brain directly through the vagus nerve that connects gut and brainstem. This process of sending signals from your gut to your brain can take anywhere from five to twenty minutes, which is why it’s important to eat more slowly. Eating too fast is a surefire way to overeat because we get this cue well after we’ve already eaten too much.  Strategy: The next time you eat, set a timer for 20 minutes and see how long it takes you to feel full, paying close attention to the cues your body is sending you. This will give you an approximation of how long it takes your body to feel full, which you can use to stop overeating in the future. Continue eating slowly until you notice that “I’m full” feeling. 

Eat Mindfully

In our on-the-go world, we’re often eating breakfast in the car, rushing through lunch at our desk, and half-heartedly chowing down on dinner while watching our favorites shows. In all of these situations, your focus isn’t on the food you’re eating. It’s on driving, working or watching television, which can lead to overeating. When you’re not paying attention to your body, it’s easy to miss the “I’m hungry” cue—just like when you eat too fast. Strategy: Make a rule to eat at least one meal a day without doing anything else. Notice the difference in recognizing your satiation (feeling full) cues and how satisfied you are. Slowly increase this to two meals each day and eventually to all three.

Give Yourself Time

How many times have you looked down at your plate, knowing that you’re full, and finished it anyway? When you’re done, you feel full and mad at yourself: “Why did I eat the rest of that? I didn’t need it and now I feel like crap”. It’s hard to resist food in the moment, thanks to our need for instant gratification. But giving yourself time to decide whether or not to finish the plate may be exactly what you need. Strategy:  The next time you’re in a moment where you would normally eat more, but know you shouldn’t, stop for 10 minutes. Give yourself time to decide if you want to eat the rest of the food on your plate. Almost every time, you’ll be happy to toss or save the rest of the food when your 10 minutes is up.

Pay Attention to All Your Hunger Cues

If you’re waiting for your stomach to growl, you may be setting yourself up to overeat, because we don’t all experience the same hunger cues. Sometimes it shows up as a headache or a bad mood that comes on suddenly. Knowing how hunger can show up in your body is key to recognizing it before it’s too late and you’re starving. Other potential hunger signals include:

  • Growling stomach
  • Nausea
  • Headache
  • Low energy
  • Suddenly irritable (“hangry”)

Strategy: Make note of which hunger cues you experience each time you eat. Slowly you’ll discover what means “I’m hungry” for your body, allowing you to eat right away rather than waiting until later, when you’re ravenous, and therefore more likely to overeat.

Overeating, just like overtraining, is a behavioral choice, knowingly or unknowingly. By creating awareness and developing a strategy that is unique to you, meaning you find what works best for you, and implement it is the key to your success. These are just some of the more sensible strategies you can try, but in the end, you’re just looking to create a lifelong habit.

Til next time, train smart, eat well, and be better.

12 Days of Fitness 2014: Day 8 – Mindful Eating

(This is Part 8 of a 12 part series to provide you with some helpful health and fitness tips over the holiday season)

eating-hamburger-crazy-630Eating can be such a joy. Yes, it’s something we need to do to survive but it can also be one of life’s real pleasures. Problem is, most approach eating not so much as a staple of survival, but an activity that just gets in the way of our already fast paced lives. We do not often think about when we eat, what we eat, why we eat and how we eat. But imagine if we were to slow down and take the time to pay attention to our eating behaviors. We would be able to control our weight more effectively by listening to our bodies’ signals of fullness and hunger. That is the concept behind the idea of mindful eating.

Before You Pick Up The Fork

Mindful eating is about becoming more aware of the positive, nurturing opportunities of the food you are about to eat, rather than just inhaling it. While that’s a concept I’m sure most can appreciate or understand, most are so out of touch with how hungry they really are or how much they eat at any given time that the real pleasure of eating is lost. Mindful eating also helps you to acknowledge your response to food, both physically and emotionally. Engaging in physical activity makes many people think they are free to eat as much as they like. I hear it again and again: “I know I can burn off the extra calories.” Unfortunately, this mindset turns eating into a mindless activity that encourages overconsumption. And it pays little attention to focusing on foods that will fuel the body for physical activity. Exercisers need to be reminded to focus on the quality of their diet—foods and nutrients that energize the body and mind—not the quantity of calories they consume. This can be difficult because people often misread the body’s signals of hunger and satiety. Some research even suggests genetic deficits exist because some people do have a problem realizing they are full. No matter whatever the cause, here are so tips to being more mindful with your eating.

Practical Tips for Mindful Eating.

  1. Wait Until Your Stomach is Empty or Almost Empty – The first step to mindful eating is to eat only when your stomach is (almost) empty, or when you have a slight sense of hunger. This tends to be about 2-3 hours after the last time you eat something. At times, the hunger response is often mistaken for thirst so it is recommended to try drinking a glass of water first to determine if the “hunger” sensation is indeed hunger and not just an indicator of thirst.
  2. Be Aware of Your Environment – When mealtime arrives, it’s important to dedicate all your attention to the food. So sit down, preferably at a table with a nice arrangement that appeals to you visually or some good company. Remove external distractions: no television, phone, tablet or computer. Research has shown that the chance of overeating is greatly diminished.
  3. Appreciate Your Food – As a sort of self-proclaimed foodie myself, I often scratch my head at what some consider to be good food. Part of the enjoyment of eating is to really appreciate what you’re eating and not to just shovel it in. Begin with a moderate portion and focus on appreciating your food. Think about where it came from and whether it’s in its natural state or processed/manufactured. Be grateful in light of the many people around the world who have no food on their plates.
  4. Smell Your Food and Take Time to Taste as You Chew – Distinguish the different flavors, experience the texture, acknowledge the temperature of the food. Stay focused on the food. It takes about 20 minutes for your brain to realize that your body is being fed so slow down. Wait until the food enters your stomach before you take the next bite; this will slow the pace of your eating and can prevent heartburn, acid reflux, stomachaches and some intestinal issues. And really chew. Chew about 15-30 times per mouthful. It may be easier if you put your fork down between bites.
  5. Stop Eating When You Feel About Two-Thirds Full – This will help you tune in to your body’s satiety signals. Because you’ve been enjoying your food, you’ll start feeling full more quickly. Ask yourself before you eat that second helping: Is it hunger or habit?

Remember, mindful eating takes practice. Your mind will start to wander so you constantly need to pause and refocus. The practice of mindful eating will help reinforce and remind us how powerful the mind/body connection really is, and that the practice of mindful eating can improve your physical and mental health and overall well-being.

See you tomorrow for Day 9 of the 12 Days of Fitness

 

Til next time, train smart, eat well, and be better.