Overeating and how to overcome the hunger!
So we have all been there, forever not knowing when enough is enough. Written below are a few tips for you to be able to avoid the burden of overeating and how to fuel your body with the right nutrients.
1. Thoughtless eating while being social
When it comes to being social, most of the time this includes either eating or drinking. In this case we are going to focus on the eating. When socialising it becomes oblivious to the brain as to what you are actually consuming; whether it be picking at a platter whilst having a conversation or finding comfort in food to avoid socialising altogether.
Be conscious of what you are doing, plan ahead, spot out the healthy nutritious food and fill up majority of your plate leaving a small percent for the treats.
2. Not enough nutrients
Most often when choosing the healthier option for food, the nutrients get forgotten about. For example a salad may be a healthier option but usually this lacks in protein and carbohydrates; the macronutrients that keep you feeling fuller for longer and giving you energy. In conclusion leading to overeating afterwards due to not feeling full.
3. Underestimating portion sizes
Now portion sizes do vary, dependant on the individuals age and how active they are. This is where it is wise to go with the thirds rule; one half of your plate to be filled with vegetables and fruits, the other half to be split in two, protein and then whole grains. This ensures that your macronutrients are accounted for along with not overeating certain nutrients.
4. Water intake
Water plays a big part in your diet, hydration is key and helps keep our bodies functioning properly. When thinking about what foods to consume, try to add foods that are high in water content, this way you are rehydrating yourself along with filling yourself up... another trick on how to not overeat. These foods include mainly fruits and vegetables, such as pumpkin, zucchini, radish, celery, tomato, cabbage, eggplant, cauliflower, carrots, peas, and most to nearly all fruits.
5. Getting too hungry!
When it comes to trying to avoid overeating and steering away from food, it can often back fire. Once the body becomes starved for a certain amount of time and you go to consume food again you are more likely to put on weight, due to the body wanting to store as much macronutrients as possible, not knowing if it will be fed anytime soon. OR getting too hungry can lead to binge eating as the body has starved for so long you cannot control your cravings, making you gain weight.
To avoid this, make sure you are eating smaller portions as often as possible or when you start to feel hungry.