Being overweight is because we consume more energy through food than we spend, so losing weight does not have to be complicated, simply cutting off excess food or increasing energy-promoting activities.
Who wants to keep the body healthy should understand that food is a source of pleasure, but this should not be its main function. Food must be understood as fuel for the body's functioning and, as with any "machine", excess fuel is not good.
Here are eight tips for adjusting to your eating routine to eat only the amount of food you need to keep your body balanced and healthy:
1 ? Count all calories
Some people are unaware when they are overeating because they forget that small snacks, which are eaten quickly and soon forgotten, can be extremely caloric.
To avoid consuming more than necessary, one should discipline oneself to count the calories of everything that goes into one's mouth, from small coffees, candies and even the condiments and seasonings included in the preparation of the dishes.
2 ? Eat more often
Many people do not understand when it is said that not to overeat one has to eat more often. Eating more often means increasing the frequency rather than the amount of food, ie the person should have several small meals throughout the day.
“I tell my patients to eat at least six times a day in small amounts, because eating more often keeps the body free of hunger, which makes the person much less likely to cheat on their binge eating diet at their next meal. In addition, the increase in food frequency accelerates metabolism and facilitates the use of energy consumed, avoiding its accumulation and consequent weight gain. ?, explains nutritionist Isabella Peixoto.
3? Use a small bowl as a measure
Fast food snacks come in big bags for one reason: to keep us eating more than we should and get addicted to the habit of always eating and buying more of these items. The solution to the problem is quite simple pour as much of the snack in small bowl and dispense all excess.
The idea of using a small bowl as a meter is great. It is the same concept, described by Michael Pollan in his book Food Rules, that we should eat at every meal the measure of two closed hands. ?, adds Dr. Isabella.
4? Use smaller plates
The smaller the plate, the less food it will fit. Soon you will suggest to your brain over time that you are satisfied to eat a full portion, but you will be eating smaller amounts.
5? Stop to rest
Before you want to repeat a serving of food, wait 20 minutes and do another activity. If the urge to eat again is forgotten or passed, it is a sign that you have been able to escape eating out of compulsion rather than hunger. If the urge persists, eat it, but do it slowly and realize while eating if you are no longer satisfied.
6? Eat at home
When a person eats at home they have greater control over amounts and what is inserted as an ingredient in the dish, which avoids overeating and fattening compositions. So, not to overeat, eat at home or take to work your previously planned meals.
7? Brush your teeth after eating
Brushing your teeth immediately after meals avoids the typical compulsion to pinch a snack after dinner or eat a sweetie after lunch. With a fresh mint-flavored mouth, it is more difficult to be tempted to change the taste from taste to food.
8? Keep a food diary
Write down everything you eat in a notebook, as the notes will make you shy away from eating nonsense, making you have much more careful and healthy choices, and it will be a record that will draw your attention to the repetition of bad habits. .
How To Stop Overeating, 9 Strategies How To Stop Eating So Much (April 2024)
- Food, Diets, Weight Loss
- 1,230
