Trying to map out a new health plan can be difficult, especially when you are used to overeating on a regular basis. Many of us don't even realize just how much we eat and how this can affect our bodies. The key to weight loss is the simple formula of calories in - calories burned. If you're taking in too many calories, you're just not going to lose weight the healthy way.
Learning how not to overeat can be a difficult process, especially if you have been used to it for many years. Your stomach is pretty much trained that it needs a set amount of food and when it doesn't get that amount, it sends out signals to your brain that you're hungry.
In order to stop overeating, you're going to need to employ a process with a few different techniques. It may take awhile to completely retrain yourself, but it is possible. Don't get discouraged and keeping moving forward, even if you end up falling off the wagon. It's only a disaster if you don't get back on.
Let's look at a few ways that you can start training yourself to avoid overeating. Personally, I went with 1-3 until I had figured out my diet and even now continue to rely on number 2.
1. Keep a log of absolutely everything you eat from the moment you get up to the moment you go to bed.
Don't forget to log what you drink as well. Sometimes, just seeing everything on paper is enough to make you realize how much you are eating. Talk with your doctor or nutritionist to see how many calories you really need, and then compare the two. Chances are, you're probably consuming more calories than you thought.
2. Start using smaller plates.
Even if it's only for your meal and not the rest of your family's, studies have shown that smaller plates really do help when it comes to weight loss. Eat only what is on that plate and avoid going back for seconds. You'll get that mental feeling of having cleared your plate, but it will be with much less food than you normally get. If you have difficulty with portion control, this technique can really make the difference.
3. Get a food scale.
It's tough to know how big a portion should be and having a food scale around really makes it easier. Chances are, what you thought was one serving is probably closer to two. It can seem a little frustrating and quite a bit crazy at first to weigh everything you eat, but after the first week or so it will become old hat.
4. Allow yourself your favorite foods, but cut back on their size.
In some cases, overeating is triggered by the feeling of being deprived. Instead of quitting all of your favorite foods cold turkey, allow yourself to eat them, but in much smaller quantities. If this is still a problem, try replacing these foods with similar versions that are lower in calories. There are new snacks that are packaged into 100 calories packs that are very similar to popular desserts and these can really help in this situation.
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Categories:
Meals, alternative ideas, healthy eating, nutrition, trigger food
Tags:
brain, disaster, falling off the wagon, food scale, health plan, how many calories, new health, nutritionist, portion control, signals, stomach, weight loss
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6 comments ↓
Nice article, made me stop and think of a few bad habits i have.
the last one works for me (as in Id never think WOE IS ME WHEN CAN I HAVE X AGAIN? because it’s every day in small quantities) but I so recall suggesting that to clients who laugh in my face
I guess for many NONE is better than a little.
(and MANY being my husband as well)
Miz.
A food scale is a great idea. My best tool has been keeping active and burning more calories that I am taking in. Great Post!
Hmm…I do all of those except the food scale. I’m thinking a good food scale might be a great investment. Any recommendations?
@Andrew
I added the one I bought to the listing… It is a touch pricy, but it has built into it’s program the Calories, Carbohydrates, Fiber, Sodium, Potassium, Magnesium, Total Fat, Saturated Fat, Cholesterol, Calcium, Protein , and Vitamin K for all fodds with a USDA label. It also knows the same thing about many types of raw foods.
Great suggestions. In fact, there’s been recent research that states Keeping a Food Diary doubles your weight loss.
I definitely think using a scale is a great idea. Before I started using a scale, I used to eat twice the amount of cereal that is recommend.
@Andrew: I use a salter scale. I tried to find a link, but I guess they stopped making mine. I’ve had no problems with it.
Two More Tips, I’d add:
Write your food down BEFORE you eat it.
When going out to eat, split your meal with a companion or a doggie bag immediately before eating.
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