Tuesday, 16 January 2018

7 Steps To Stop Overeating Immediately, Try This Steps


Sometimes it’s painfully obvious that we’re overeating, but other times you might not even realize it’s happening. We all know overweight people who say, “I don’t really eat that much, and I still can’t lose weight.” Their diet usually fails, and they usually regain weight. If they constantly diet, their bodies have been through this process many times.I often hear that the obesity epidemic is a matter of personal responsibility.


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They should avoid overeating and reduce their intake of sugar-sweetened drinks and processed food. Science suggests otherwise: Processed, sugar-, fat-, and salt-laden foods — foods created in a plant rather than grown on a plant are biologically addictive . More than one-third of American adults are obese . Obesity-related health conditions, like type 2 diabetes, heart disease, stroke and some cancers, make up some of the leading causes of preventable death in the country.

Ways To Stop Overeating

1. Refuel every 4 hours
Still can't tell what true hunger feels like? Set your watch. Moderate to full-fledged hunger (our ideal window for eating) is most likely to hit 4 to 5 hours after a balanced meal. Waiting too long to eat can send you on an emergency hunt for energy—and the willpower to make healthful choices plummets. "Regular eating keeps blood sugar and energy stable, which prevents you from feeling an extreme need for fuel," says Kate Geagan.
If you're feeling hungry between meals, a 150-calorie snack should help hold you over. Here are a few ideas: Munch on whole foods such as fruit and unsalted nuts—they tend to contain more fiber and water, so you fill up on fewer calories.
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2. Eat nutrient-dense foods
Processed foods, refined carbohydrates, sugary drinks, artificial sweeteners these are all food-like substances that add very little nutritional value. Eat them and you’ll find yourself hungry soon after.


Instead, reach for rich, nutrient-dense foods, like kale, berries, wild salmon, grass-fed beef, tomatoes, mushrooms, sweet potatoes and black beans. These foods are packed with vitamins, minerals and antioxidants, which not only will leave your body feeling good after eating, but they’re also filling. Choosing whole foods can also help you form a healthier relationship with food, where you’re less worried about overeating Cheetos and more in tune with your body’s nutritional needs.

3. Eat breakfast without fail
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many people start off on an empty stomach.

4. Reduce stress levels
It’s easier said than done, but chronic stress affects your health in so many ways, and overeating is one of them. Activities like meditation, yoga, journaling and exercise are all proven ways to help manage stress, and won’t result in excess pounds the weight stress eating does. In fact, reducing stress levels is one of the best ways to lower cortisol , a hormone that, when we have too much of it, can lead to
belly fat .

5. Munch fiber all day long
Fiber can help you feel full faster and for longer. Because the body processes a fiber-rich meal more slowly, it may help you stay satisfied long after eating. Fiber-packed foods are also higher in volume, which means they can fill you up so you eat fewer calories. One review published in the Journal of the American Dietetic Association li nked a high intake of cereal fiber with lower body mass index and reduced risk of type 2 diabetes and heart disease.

6. Incorporate natural appetite suppressants
If you’re wondering how to stop overeating, suppressants can help. Now, I’m not talking about the shady diet pills you find at the drugstore. Instead, natural appetite suppressants include high-fiber foods like chia seeds and legumes, hot spices like cayenne and turmeric and grapefruit essential oil, which helps curb cravings. These all-natural, fat-burning foods will help keep you from overeating without the health risks that come with traditional suppressants.

7. Keep track of what you’re eating
If you think you might overeat at times but aren’t too sure when or how much, keeping a food journal is a good way of identifying problem spots. Journals can be really handy in helping you uncover not just how much you’re eating daily when you actually tally up all your meals and snacks, but whether certain things trigger overeating.
Jot down everything you eat and how much (be honest!) shortly after you have it so that you don’t forget. But also take note of how you’re feeling before and after. Are you tired and reaching for an afternoon muffin? Do you find that when you go to a certain lunch spot, you tend to make healthier decisions? Look for patterns that can help identify where your overeating blind spots are.


Author: Richard Smith