Overeating: Why We Do It and Steps to Prevent It
When it comes to losing weight, overeating is a bane on your potential success.
People tend to be excited to lose weight and get into shape and want to get their nutrition in order but find it hard when it comes to portion control.
If you are eating on average two thousand calories a day to sustain your weight or lose weight, you won't be able to go for seconds or even thirds when it comes to lunch and dinner time.
You must control the number of calories you intake, which stops overeating. Now how do we stop overeating?
I mean, that's obviously why you're here reading this blog. Lucky for you I have the answers for that. Let's get to it right away then!
Overeating: Why it happens and the steps to help stop it
How much food do you put on your plate per serving, you ask?
Well, the easiest way to measure is by looking at your hand and closing it into a fist.
That is the amount you should be using on your plate per serving.
The only exception is vegetables since they cause no fat increase and are all considered to be empty calories.
So, you can virtually eat as many as you want. But let's go a little deeper than this, let's understand why some people overeat.
Sometimes in life, we go through challenging times, and we use food as a mechanism to handle emotions.
Anxiety from work or dealing with a stressful relationship or recovering from a bad break up can cause heartache.
In these circumstances, food is the support system we turn to.
People get used to this outlet and then start turning to this method of emotional release increasingly, and soon after, the weight begins to pile on, and it becomes more than the original psychological problem of why you started binge eating.
We eat because we were depressed or unhappy, and we're unhappy because we overeat. It's an endless cycle that needs to stop.
But the good news is that you can prevent this by taking control of your day. You may not want to, but you need to feel like yourself again and to achieve your nutritional goals.
And there are a few things you can do to start this process.
One step is to keep track of your trigger foods.
Know what foods cause you to overeat and limit yourself to them.
If you have a sweet tooth, then stay away from sweets.
If you love salt, then keep those chips in the cupboard.
Be mature enough to say no and start respecting your body by getting rid of these foods if you know you can't be without them.
Set a day aside to have these foods, but when you do, make sure you don't overdo it.
Because let's be honest, everyone has a taste for something, but the key is control.
And if you’re just starting out then having these food sin your house might just not be the best option for you.
And this doesn’t mean you can’t have them forever or even now.
But you need to get yourself to a place where you can control your amount your intake
And I’ve trained some people who can which is great if that’s you.
But I have also trained a lot of people who can’t at the start which is why if that’s you then out of sight out of mind approach is better for you.
But again, this might not be the same for everyone.
So, enjoy that donut on Saturday versus every other day, which will start to push you in the right direction.
Drink a lot of water when eating portioned foods.
Not only does water help to flush toxins out of our body, but it will fill the rest of your appetite.
It also helps to suppress your hunger instead of whatever amount of food you would have eaten instead.
Control your portion sizing and drink lots of water with it to satisfy your hunger and just stay hydrated!
Fiber is the way to go!
Eating fiber-rich foods like beans or oats can fill you up and keep you feeling full longer throughout the day.
Not only are they filled with richer carbohydrates that last longer in your body, but the energy you will gain from it will be plenty.
It’s a Lifestyle Change
Stop thinking of your nutrition as a drastic caloric diet drop in calories because it shouldn’t be and start looking at it as to benefit your body nutritionally.
You're not starving yourself here, you're correctly supplementing your body with the right caloric intake you need to achieve your goal.
That's how you should be viewing this.
If you are overeating now, then the amount you currently are eating can't be considered normal anymore, especially if you are trying to lose weight.
Doing these practices on a daily routine will help you tremendously and will allow you to better your life physically and emotionally.
Low-Calorie Dense Foods
So having low calorie dense foods will do two things for you.
Low calorie dense foods are generally foods that are more satiating.
This help curbs appetite and helps to stop you from really overeating.
Satiating foods cut down on hunger cravings and make you feel comfortably full.
It doesn’t mean you can’t necessarily still overeat.
But it wouldn’t be as much as if you had certain other foods.
Low calorie dense foods are an effective way to help lose weight and allow you to feel comfortably full
This means you can have a good amount of food while eating foods with lower amount of calories
Per density of its proportion.
Calories in general make up the way you fluctuate weight.
What you eat important and how you expend it also matters.
That’s why low-calorie dense foods should be added in for weight loss
The bottom line is, if you want to stop overeating, you need to start monitoring not only what you eat but also how much you eat.
You also might want to think about finally purchasing that gym membership.
Nothing says more about controlling your weight and overeating than going to the gym and work off the extra weight that you put on from overeating.
There is always a way out of anything, but you must be the one to start seeking the answers to the problem.
if you take one step at a time, make one goal per day, and achieve, you will find out that baby steps count towards seeing progression to. so…when are you gonna start?
Remember, information is power, but only if you apply it!
Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which are why consulting your physician would be recommended.
As always, I strive to help as much as I can by bringing you fitness education through means of all my social media platforms. My passion for fitness guides me to give people the help they need in whatever way I can. If you have been able to find the information I release helpful then I’m happy I was able to serve you.
Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.
- YouTube: AtoZbodyfitness
- Instagram: AtoZbodyfitness
- Twitter: AtoZbodyfitness
- Facebook: AtoZbodyfitness
- Tumblr: AtoZbodyfitness
- Tik Tok: AtoZbodyfitness
Action – Consistency - Growth