Guide to help avoid overeat­ing

Health & Nutrition - - CONTENTS - LUKE COUTINHO Ad­viser Of In­te­gra­tive Life­style And Nutri­tion At Purenu­tri­tion.me

Self-con­trol is the key to good eat­ing habits. Un­for­tu­nately, not ev­ery­one is born with the will of steel. Of­ten, we find our­selves either binge-eat­ing or on a diet-spree. None of them is a health­ier ap­proach to eat­ing. The truth is that we all are bi­o­log­i­cally wired to crave sug­ary, pro­cessed foods and eat as much of them as pos­si­ble. An­other truth is that we CAN curb the crav­ings and halt bad eat­ing habits like overeat­ing. Let’s find out how…

Whole­some Good­ness

The most im­por­tant thing about eat­ing healthy is to avoid pro­cessed, packed foods that are laced with sugar, trans fat and syn­thetic flavours. Sub­sti­tute the junk with whole­some food con­sist­ing of fruits, veg­eta­bles, healthy nuts and whole grains. A well-bal­anced diet in­clud­ing fi­bre-rich and high-pro­tein food may help you stave off hunger and crav­ings. It also helps in keep­ing you feel­ing sa­ti­ated for long.

Say ‘Yes’ To Break­fast

Break­fast helps kick-start your metabolism. When you wake up, the blood sugar your body needs to make your mus­cles and brain work their best is usu­ally low. When you skip break­fast, you feel low on en­ergy which is likely to make you overeat later in the day. How­ever, this might not be true for ev­ery­one, ev­ery time. If you’ve had a heavy din­ner, chances are you will not feel the need for break­fast. Lis­ten to the cues from your body and act ac­cord­ingly.

De-Stress

Stress leads you to emo­tional eat­ing. If you’re stressed, you don’t digest food prop­erly and your stress hor­mones slow down metabolism. Chronic stress drives up lev­els of cor­ti­sol which, in turn, in­creases the lev­els of the hunger hor­mone ghre­lin that in­creases ap­petite. De-stress to stop your­self from overeat­ing. Deep breath­ing is one way to re­duce stress. Tak­ing deep breaths be­tween bites or at the start and end re­duces stress and makes you mind­ful of what you are eat­ing. This helps you eat with­out go­ing over­board.

Diet, Don’t De­prive

Eat­ing healthy doesn’t re­quire you to de­prive your­self of your favourite food. It is about eat­ing prop­erly so that the body gets all the re­quired nu­tri­ents and nour­ish­ment. When you de­prive your­self, it leads to an in­crease in your food crav­ings, es­pe­cially in re­sponse to emo­tions. Eat sat­is­fy­ing amounts of health­ier food and in­dulge in oc­ca­sional treats to help curb crav­ings.

Jour­nal The Por­tion

The best way to stop overeat­ing is to write down what you eat and how much you eat. Ever felt too full or slug­gish min­utes af­ter meals and wish you had eaten less? Reg­u­lar jour­nal­ing keeps you mind­ful of the food and por­tion size you con­sume. It might also help you see pat­terns be­tween the food you eat and your mood - an ex­cel­lent way to break mind­less eat­ing and other bad habits.

Go Slow

Don’t just gulp down your meals, one morsel af­ter an­other. Eat­ing too quickly causes you to overeat. Slower, paced eat­ing is as­so­ci­ated with in­creased full­ness and de­creased hunger. The added ad­van­tage is that you will also en­joy the food more when you take the time to savour it.

Stop Skip­ping Meals

While at­tempt­ing to lose weight or con­sume fewer calo­ries, peo­ple al­ways make the mis­take to skip meals lead­ing to star­va­tion. Stud­ies have demon­strated that eat­ing more fre­quently through­out the day may de­crease hunger and over­all food in­take. Starv­ing your body by skip­ping meals in­vites a lot of health prob­lems like weight gain, binge eat­ing, lower metabolism lev­els, im­pair­ing of men­tal fo­cus and even an in­crease in the risk of de­vel­op­ing di­a­betes.

Fi­nally, when­ever you crave food, al­ways ask your­self ‘Are you re­ally hun­gry?’ Eat, if the an­swer is yes. And stop when you are full.

The most im­por­tant thing about eat­ing healthy is to avoid pro­cessed, packed foods that are laced with sugar, trans fat and syn­thetic flavours. Sub­sti­tute the junk with whole­some food con­sist­ing of fruits, veg­eta­bles, healthy nuts and whole grains.

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