Easy steps to overcome overeating

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons: 1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job. 2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absent-minded calories really add up. 3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are three steps To overcome overeating - read these, and apply them to your life. Step 1: Pay Attention Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week. To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the TV, get out of your car, and no matter what you do, don’t graze in the kitchen while cooking. Step 2: Practice balance Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals.

Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carbbased meals?

This mental checklist will save you from making food decisions that you’d later regret. Step 3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach.

It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

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Today it’s your turn. If you’re serious about transforming your body then let me help you and give you the kick start you need – sign up and start training with me online with my workout and nutrition programs: www.My-IN10SITY.com for women and www.IN10SITY4Men.com Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6 Here’s what you need:

For the cinnamon ground turkey rice:

12 large Romaine lettuce leaves 1 tbsp coconut oil 2 carrots, shredded 1/2 yellow onion, minced dash of sea salt 1/2 tsp ground cinnamon 1 lb ground, organic turkey 1 head cauliflower, shredded (to shred: cut into florets and run through a food processor with the grating attachment) 1/3 cup golden raisins 1 cup chicken broth dash of freshly ground pepper

For the Quick Apple Chutney: 1 Tablespoon coconut oil 1/2 yellow onion, minced 2 green apples, chopped 1/4 teaspoon ground cinnamon

1 Tablespoon coconut crystals 1/2 cup apple juice or apple cider sprinkle of sea salt

For the Cinnamon Ground Turkey Rice: In a large skillet place the coconut oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.

For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.

AssembleYourLettuceWraps: Spread a generous spoonful of the turkey mixture along the centre of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy!

Nutritional Analysis: One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fibre, and 17g protein