One of the biggest pitfalls that people fall into when creating a strict diet regimen for themselves is overeating. As we’ve read over at MindBodyGreen – overeating is one of the most common factors why people never reach their target weight. If you struggle with controlling your eating habits – these tips on how to stop overeating is just what you need.
1. Eat real food. The single most important thing to lose weight and avoid overeating is to include real, whole, unprocessed foods in your diet. That means switching to vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, organic, range, or grass-fed animal products (poultry, lamb, beef, pork, eggs), and wild, smaller fish such as salmon.
2. Always eat breakfast. Skipping a morning meal means you eventually feel famished, and throughout the day you eat much more food than you need to feel full. A recent study of 3,000 people who lost an average of 70 pounds and kept it off for six years found that most of them ate breakfast regularly. Only 4% of people who never ate breakfast managed to keep the weight off.
3. Eat mindfully. You need to be relaxed for your gut’s nervous system to work properly. If you’re stressed, you don’t digest food properly and your stress hormones slow metabolism. When you eat quickly, you also overeat, since it takes your brain 20 minutes after you start eating to know it’s full.
4. Journal. Writing down everything — what you eat, but also how you feel after you eat — becomes an excellent way to break mindless eating and other bad habits. A diet of words and self-exploration often results in weight loss. You metabolize your life and calories better.
5. Get sufficient sleep. Always get eight hours of quality, uninterrupted sleep every night. You will reduce cravings and normalize fat-regulating hormones. One study found even a partial night’s sleep deprivation contributes to insulin resistance, paving the way for obesity and Type 2 diabetes.
There are more tips you can do to stop overeating – learn more from MindBodyGreen!
Featured image source: Emma Story