EATING TOO MUCH? 4 WAYS TO STOP OVEREATING
Overeating may sound like a super easy issue to address – eat less. But actually, it’s anything but simple.
Many of us are creatures of habit (myself included). What’s important when it comes to eating too much is examining the habits that are facilitating this, and making changes so that new habits are developed. This way, as opposed to feeling like you are constantly depriving yourself (by forcing yourself to eat less), you are making subtle and lasting changes over time. These changes will be sustainable, meaning long-term progress as opposed to short-term success.
Here are 4 things you can do to help curb overeating:
1. SLOW DOWN
Your body needs 20 minutes to release a hormone called leptin. Leptin tells your brain that you are full, so if you eat quickly and refill your plate, your brain hasn’t registered that you are full yet. This leads to over eating.
Use your phone timer and see how long it takes you to eat your next meal. If you are already taking 20 minutes, brilliant! If you are not, set an increasing weekly target until you reach the 20-minute gold standard.
2. USE A SMALLER PLATE
This may sound silly, but the visual impression of how much you are consuming is almost as important as the amount of food itself. By using smaller plates, you will be decreasing portion sizes as there is less room on the plate in the first place, but you will also see a full plate of food in front of you.
This can have a huge impact on your overall eating experience, helping you to feel more satisfied as a result.
3. CHOOSE WATER FIRST
Ever gone for a snack, then felt bloated and regretful right after? It’s possible you were dehydrated and thought you were hungry.
Thirst is often mistaken for hunger, so the next time you have a hunger pang, down a large glass of water and then wait 15 minutes. If you are still hungry after that make a healthy choice, if not, your hydration worries have been solved.
4. USE YOUR HANDS
Take the guesswork out of managing portions by downloading this portion-control guide. It shows you how to use your hands to judge portions, making the process of portion control super easy.
To learn more about healthy eating habits to achieve your fitness goals, contact James Staring, a leading personal trainer in Clapham, London.
ABOUT JAMES STARING
James Staring is a personal trainer based in Clapham, London. His methods have featured in publications such as Your Fitness, Hello, Healthy, Daily Mail, Closer, and many more. After giving up smoking and entering the fitness industry in 2009, James has focused on his passion to help others transform their health and fitness. However, James is convinced that most people struggle so much more than they need to in an effort to improve their fitness. Through his company, Fit to Last, which he runs with his partner, Ali Page – James has helped hundreds of men and women make small adjustments in their daily habits to transform their fitness and to love how they look and feel.