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For the Person Who Struggles with Overeating

How I stopped overeating and how you can too!


Over the years, I have struggled with portion control. Whether I was eating too little and then binging once a week. Or maybe just restricting during the day all to ruin it at night by eating a huge dinner and dessert because "I worked out hard".


This has kept me from making process when it comes to my physical performance, digestive issues, and, yes, my looks. I don't like to ignore the fact that we all want to look a certain way and we want to like how we look. I personally don't think there is anything wrong with that as long as it is a healthy goal and not an obsession.


I have compiled a few helpful tips for you when you are faced with a lot of food. Many of us don't even realize that we are over-eating. Our American diet has supersized all of our portions, and we think eating large amounts of food at one sitting is normal. Portion control is a good thing though. It helps you to enjoy the foods that you like without going overboard or feeling sick afterwards. I have known so many people who I have counseled who have lost weight just through portion control.


So, here are my tips:


  1. Bring the healthy foods

If you are at a party or going to a get together. Be the one to bring healthy foods. This way, you can ensure that there will be healthy foods to eat wherever you are going. And you can still enjoy the other foods at the party, but just eat more of your own. This is a simple but effective tool that I use around the holidays or during football season.


2. Share a meal


When we go out to eat, the portions are always huge. Me and my husband like to order either appetizers or meals that we can share. This is a good way to limit how much food you are eating while dining out. It can always save on your bill as well.


3. Always use a plate


I don't care if you are snacking on a few crackers and cheese-- use a plate! Plates always make us more conscious of what we are consuming and being able to visualize it on a plate helps up to not mindlessly eat.


4. Distract Yourself


Our eyes are always bigger than our stomachs. If you go to a party, and have already had a dessert and a big meal-- but you are still distracted by the food table and want even more. Think about whether or not you are actually hungry. Usually we aren't. What has helped me with this is just being in the moment. Joining a conversation or just listening to the people around you. Sometimes we forget that we go to gatherings to interact with people and not to eat the good food that the people have brought with them.


5. Drink Up!


A lot of times when we think we are hungry, we are really just thirsty. Drink plenty of water, especially with meals and before meals.


6. Low Calorie, Nutrient Dense


One of the best things that I have found to do when I feel like I could eat a horse is eating nutrient rich, low calorie foods. I am not talking about packaged foods here or artificially sweeteners. I am talking about vegetables! Leafy greens, turnips, celery, zucchini, tomatoes, and other foods that add volume to your meals without the calories are a lifesaver.


7. Don'ts


Don't drink in front of the TV or while you are on the phone. Don't fix a huge plate if you know that it is too much food. Don't starve yourself if you struggle with binge eating. Don't be too hard on yourself if you have some setbacks.


8. Mindset


Work on mindfulness. I know that this seems unrelated when it comes to food. But mindset is a part of everything. Practice self control, monitor the words you say to yourself, be mindful of how much you are eating and why you are eating. Paying close attention to our habits can often reveal things about ourselves that we have never noticed before.


If you found this help, give me a subscribe to learn more about nutrition or contact me to have a consultation. As always, stay healthy y'all!

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