Three Steps To Beat Overeating

Food accounts for 70% of your progress when it comes to your fitness journey. You eat well most of the time but seem not to be getting the results you would like. One reason may be that you are eating more than you actually need. This article will highlight ways to combat overeating!

Portion Control

Eating well is only half of the story; the real question is how much are you eating? It has been found that 1 in 3 people struggle with food quantities. Do you eat until you are full?

The Eatwell Guide advises that we eat a balanced diet which contains starchy carbohydrates, at least 5 portions of fruit and vegetables, at least two portions of oily fish weekly as well as reducing the amount of sugar and fat filled foods eaten. But how much do you eat in one sitting?

One way to control what you eat is meal prepping. Meal prepping helps you plan what you eat and when, and is normally done at the beginning of the week or every couple of days. With meal prepping you need to ensure you are eating foods you don’t mind eating continuously for at least a few days. Read more about meal prepping here; http://www.enislab.com/2017/01/08/meal-prep/

Another way to ensure you eat smaller portions is using smaller plates. The bigger the plate, the more you want to eat. This might be a small change you make but makes a big difference. A lot of food habits are visual or emotional triggers (which we will discuss further later on).

 

Serving size vs portion size

Sometimes we do eat more than necessary. Below highlights what one serving is in terms of food. How many servings have you had at once?

starchy foodpulses

 

dairy

Images from safe food.eu

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Identify Triggers

Identify if you are an emotional eater and the circumstances in which you tend to eat not as well or more than usual. It could be an unfortunate situation that gets you eating more or even just being in the office and snacking on the daily treats. Try as much as you can to resist and wait until your cheat day! Avoid these situations as much as possible and if otherwise faced with them; try to control the amount you eat!

Being Active

Particularly in order to lose weight you need to create a deficit in your calorie intake. If you are not able to reduce your intake as much as you’d like; the more active you are helps. Getting active includes, walking, jogging, yoga, swimming, weight training, dancing and more! No need to restrict yourself to one form as long as you are getting it done and getting it done regularly.

 

It is the little steps that help you to reach the main goal! 

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