A majority of overeating takes place without us even realizing we are eating. Walking by the can of peanuts on the counter may cause us to take a handful, even if we aren't hungry. Big bowls of fruit, while healthy, can make us impulsively reach for that apple, even though we just had an adequate breakfast. Mindless eating is a huge cause of overeating. Obviously, you will never achieve your goal of rapid weight loss if you continually over indulge. Here are some suggestions to get your overeating under control:
Your digestion starts in your mouth. Chewing you food well will decrease the work of the digestive tract and make your body process it more efficiently. This will also force you to eat slower and, as a result, you will eat less, but feel full longer.
It's important to drink enough water each day. Adequate water can give you more energy, among other benefits. Get in the habit of drinking a lot of water between meals and this will curb your appetite and decrease your desire to partake in between meal snacks.
Fill your plate with an abundance of "free" foods - those that don't add calories but have fiber to help you feel fuller. Leafy green vegetables is a good example. A restaurant I used to visit, called the Feed Barn, always lined their plates with curly lettuce and put your food on top. It was a great concept and it caused the serving plate to appear very full! Additionally, lettuce makes for a nice snack. Another method to reduce overeating is to utilize a smaller plate.
Protein foods, such as eggs, cheese, lean meats and fish, beans, seeds and nuts, satisfy you faster and stay in your system longer than carbs or fats. Eating a lot of simple carbohydrates, which are quickly broken down into sugars, will because your blood glucose level to quickly rise, and then drop low, making you want to eat again. This can lead to overeating. When you eat carbs, make sure to eat them with adequate protein to balance the effect on your blood sugar.
Exercise prompts the release of endorphins in the brain, giving you a natural high." If you feel good about yourself, you are more likely to choose a healthy snack after exercising and to eat less.
Try not to grab some quick snack out of the refrigerator and rapidly consume it. Make an event of your meals, with a nice table setting and good quality food. Eat slowly, enjoying each food and the company of family or friends, if possible. Following this steps will help you realize your goal of quick weight loss and sustainable weight reduction.
One last thought, make sure you don't eat while reading or watching television. The trick is to be mindful of all that you eat and not to thoughtlessly consume food. Make every bite count!
Your digestion starts in your mouth. Chewing you food well will decrease the work of the digestive tract and make your body process it more efficiently. This will also force you to eat slower and, as a result, you will eat less, but feel full longer.
It's important to drink enough water each day. Adequate water can give you more energy, among other benefits. Get in the habit of drinking a lot of water between meals and this will curb your appetite and decrease your desire to partake in between meal snacks.
Fill your plate with an abundance of "free" foods - those that don't add calories but have fiber to help you feel fuller. Leafy green vegetables is a good example. A restaurant I used to visit, called the Feed Barn, always lined their plates with curly lettuce and put your food on top. It was a great concept and it caused the serving plate to appear very full! Additionally, lettuce makes for a nice snack. Another method to reduce overeating is to utilize a smaller plate.
Protein foods, such as eggs, cheese, lean meats and fish, beans, seeds and nuts, satisfy you faster and stay in your system longer than carbs or fats. Eating a lot of simple carbohydrates, which are quickly broken down into sugars, will because your blood glucose level to quickly rise, and then drop low, making you want to eat again. This can lead to overeating. When you eat carbs, make sure to eat them with adequate protein to balance the effect on your blood sugar.
Exercise prompts the release of endorphins in the brain, giving you a natural high." If you feel good about yourself, you are more likely to choose a healthy snack after exercising and to eat less.
Try not to grab some quick snack out of the refrigerator and rapidly consume it. Make an event of your meals, with a nice table setting and good quality food. Eat slowly, enjoying each food and the company of family or friends, if possible. Following this steps will help you realize your goal of quick weight loss and sustainable weight reduction.
One last thought, make sure you don't eat while reading or watching television. The trick is to be mindful of all that you eat and not to thoughtlessly consume food. Make every bite count!
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