TO STOP OVEREATING
Ways to Train Yourself
BEGONE, LOW-NUTRITION SNACKS!
That means ice cream, sweets, chips, biscuits, cakes and any other salty or sugary snacks you graze on between meals. Although we have a tendency to eat them compulsively, you can learn to live without these unhealthy – and fattening – additions to your diet. Try to make it a habit to eat them only when offered at social events or as a special treat.
SHELL OUT ON NUTS
The fact of the matter is that compulsive eating is often about boredom, stress and other issues. But nuts in their shells require you to crack them open and extract the contents, making it a therapeutic and distracting activity. What’s more, they’re healthy. Invest in a good nutcracker and go for plain walnuts, almonds, pecans, Brazils or hazelnuts.
NEVER STOP AT A SHOP TO BUY A SNACK
Get out of the habit of popping into the baker for a pastry, forget buying a chocolate bar at the newsagent’s when you’re there for a paper, resist that ice cream while shopping in the mall. This kind of impulsive, unhealthy eating is a big contributor to your waistline.
BE A PICKY EATER
Being fussy was the pet hate of parents when we were children, but as an adult it’s good to be a little finicky. If it doesn’t look good, don’t eat it, and forego the unappetising leftovers.
LEAVE HALF AN HOUR BETWEEN MAIN COURSE AND DESSERT
Having a break between courses gives your brain time to receive the fullness signal and make you more likely to refuse the sweet stuff. And, in fact, as soon as you feel the first signs of satiety, remove your plate from the table. That will tell your brain that food time is over.
MAKE YOURS A SMALL HELPING
Put an end to super-sized portions. You won’t be missing out – today’s small was the medium or large of a few decades ago. Select or serve yourself a modest portion and eat or sip slowly, savouring the flavours. Before you know it, small will feel just right. What’s more, ordering the smaller size leads to wearing the smaller size.
DISTRACT YOURSELF
When you find yourself hunting down food, even though you’re not even peckish, do something else for 20 minutes. Drink a large glass of water as thirst is often confused with food cravings. Opt for something that engages your brain as well as your hands, such as writing a letter or listening to a podcast. You could also go for a short walk or do something that you enjoy. If you think you really are hungry, set an alarm for 20 minutes’ time and if you still want to eat when it rings, fine. If not, the urge will have passed.
KEEP YOUR APPETITE IN CHECK
Have something healthy about an hour before dinner to stop you pigging out when it arrives. Nibble on a handful of almonds, a piece of fruit, a small chunk of cheese, or a few spoonfuls of yoghurt. Do the same when you’re going out to eat, so that you resist the temptation of the bread basket while you are waiting for your food to be served.