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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Originally posted 2008-11-20 09:39:43. Republished by Blog Post Promoter

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First Excuse: You aren't buying enough fruits and vegetables because you think they're costly and will spoil before you can eat them.

Bust the Excuse: Buy your vegetables and fruits when they are fresh and in season. Not only are they going to be cheaper, but they are also going to be at the peak of their flavor. Consider the fact that you are getting foods that are dense in nutrients and that your body is craving as they are full of minerals and vitamins. Fresh fruits and vegetables are certainly much better buys than cookies, chips and soda, which are the things that we buy no matter what the costs are.

You can also buy ripe and unripe items simultaneously. Buy fresh, yellow bananas and unripened green ones so that you have some that you can eat now, and some that will be ready in a few days. You should also keep your fruits and vegetables available in places where you look for food so that you are much more likely to eat them before they have a chance to spoil.
Second Excuse: Vegetables and fruits are too difficult or too time consuming to prepare.

Bust the Excuse: Take advantage of the fruit and salad bar in your local grocery, as here you will find plenty of fruits and vegetables that have already been prepare for you. You can eat them as a snack or you can toss them together in order to create a salad without taking a lot of time. You can also stock up on canned and frozen varieties of vegetables and fruits as they are quite simple to prepare in the microwave. Frozen varieties offer similar nutritional values as fresh varieties, and frozen varieties are often generally better at locking in the nutrients as well, especially in comparison to fresh fruits and vegetables that are allowed to sit for a period of days and that are no longer very fresh. When you buy canned vegetables, look for low sodium varieties, and when buying canned fruits, look for lite, low-sugar or light syrup versions for the best health benefits.

You may also want to consider washing, slicing and dicing your fruits and vegetables ahead of time. Store them in a clear container in your fridge where you can easily find them and use them throughout the day as snacks.

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Originally posted 2009-08-27 03:44:31. Republished by Blog Post Promoter

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• Add fruit into breakfast foods, such as by adding fruit into you cereal, onto the top of your waffles or pancakes or mixed in with your oatmeal during breakfast time.
• You can snack on raw vegetables and fruits rather than opting for pretzels or chips. Keep things like sugar snap peas, carrot sticks and raisins on hand in your backpack, in your car or in your office desk so that you always have them available.
• Choose chunky types of salsa instead of snack dips that are thick and creamy.
• Drink 100% pure fruit juice rather than tea, soda or coffee and other addictive substances.
• If you are going out for lunch, try visiting the grocery store's salad bar rather than buying an expensive meal from a fast food place. Choose dark leafy greens and vegetables rather than fixating on the bacon, cheese, eggs and other extras.
• Add frozen vegetables to your pasta dishes to get in an additional serving of these healthy veggies.
• You should keep fruits and vegetables close by all the time so you'll opt for them in place of chips and other bad for you foods. Grapes, bananas, oranges and apples look great in a bowl and make it easier to get your fruits in for the day.
• If you are looking for a quick snack, throw the potato chips away and opt instead of dried fruits and raisins. They are just as portable as your potato chips would be, sweet and delicious to boot, and they're much healthier for you in the long run. No, potato chips don't count as being dried vegetables, either.
• When you are cooking vegetables for your meals, make between 2 and 3 times more than normal and immediately store the extras for tomorrow in order to save yourself cooking time tomorrow or the next day.
• Add your very own vegetables and beans to canned soups and quick serve soups to stretch out the soup and add a lot of valuable nutrition to it.

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Originally posted 2009-08-26 03:36:55. Republished by Blog Post Promoter

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1. Remove temptation.

If you are someone that will go through an entire bag of chips without thinking, it’s difficult to look at that big bag and not keep reaching in. One of the easiest ways to control this is to make use of the smaller kid’s size bags. You’ll still be able to eat chips, but you will have that automatic portion control already figured out for you. The key is to keep as few of these bags around as possible, so that you don’t make up for what you’re missing by eating a bunch of small bags. Possible calories cut: 150 – 600.

2. Try tasty replacements.

If you just have to have those salty snacks and the little bags aren’t cutting it, it’s time to find a different way to get your salt fix without eating too many calories. One of the easiest switches to make is to try some air popped popcorn, lightly salted. You can have three popped cups of this for what nine potato chips would cost calorie wise. This is an easy way to feel more satisfied and you won’t have to worry about eating unhealthy oils. If you can’t do without butter, try a light 1 second spray of butter flavored spray oil. It’s a lot easier to replace chips with popcorn than it is with celery. Possible calories cut: 150 - 600

3. Get that dressing on the side.

If you are eating restaurant salads and wondering why you’re not losing weight, the dressing is usually too blame. Restaurants slather salads with high calorie dressings. Look for a non-cream based dressing, or better yet, go with a vinaigrette. Get your dressing on the side, and dip in the lettuce. You’ll be surprised at just how much is left over. Possible calories cut: 50 to 500 depending on the dressing.

4. Forego the cheese and mayo based toppings.

If you must eat out, get a plain hamburger instead of a cheeseburger. Use plain ketchup and mustard and forget about any special sauces. You’ll still be eating something you enjoy, but you’ll also be saving on calories. Possible calories cut: 50 to 250.

5. Replace soda with flavored sparkling water.

Sparkling water still has that zing of carbonation, without all the empty calories of soda. There are some great flavors out there and once you get past the caffeine issue, you’ll be on track towards losing a lot of weight. Possible calories cut: 100 to 600 (depending on the amount of soda you drink)

All told, these are five easy ways to carve anywhere from 500 to 2550 calories a day. Now that’s significant!

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Originally posted 2008-10-09 05:13:23. Republished by Blog Post Promoter

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Many people make the mistake of forgetting to make their plans, and end up completely off their fitness tracks just a few months into winter. If you don’t want this to happen to you, the key is making sure that you are prepared. It doesn’t take long to come up with alternative plans and if you’re already to go, it won’t be any big deal to implement your plan when bad weather hits. Here are a few ideas to get you going.

1. Consider indoor swimming.

This is a great way to stay fit in winter, and if you live in an area where it is very cold outside, there is nothing quite like getting in a nice heated pool. Swimming is great cardio exercise and there is no impact, so it is perfect for those that are either coming off of an injury, or for those that aren’t quite ready for strenuous exercise. Even though it’s joint friendly, you can still get quite a workout by swimming a few laps. Most towns should have at least one indoor swimming pool and larger cities will have gyms that offer this feature.

2. Walk inside.

If you are into walking to keep fit, transferring your walks indoors will ensure that you are able to stick with your exercise plan no matter how cold it gets. Consider signing up at a gym that has an indoor track, or you can always walk for free at a local mall. Walking is a great way to get your heart pumping, and it’s also one of the easiest ways to get exercise.

3. Start a gym membership.

If you need to use exercise equipment, or you want the structure that a class can bring your exercise plan, you may want to consider signing up at a nearby gym. The one downside is that you may not be able to get to the gym if there is bad weather, but you can also set up alternative plans for those days ahead of time.

4. Get a few pieces of exercise equipment for your home.

If you don’t want to work out at a gym, but you would still like to get a good workout, consider picking up a few pieces of workout equipment and making a small home gym that you can use anytime, rain or shine. You can even get great deals on equipment at local garage sales or even consignment stores.

Winter doesn’t have to mean an end to all of your hard work and great progress. By planning ahead, you’ll be able to stay on your fitness track all year round.

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Originally posted 2008-10-30 05:39:07. Republished by Blog Post Promoter

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