How to Stop Overeating and Binge Eating and Stick to Your Choice of Diet
. Studies show that you eat more when you are distracted, so make an effort to avoid snacks, especially unhealthy ones while watching your favorite shows. Portion control and investing in healthy snacks if you must snack while watching tv is highly recommended.
We are at the beginning of 2021 and it is common to consider the beginning of each year as your time to get healthy and eat right. Unfortunately, we are all human and can fall into the same, unhealthy habits we have enjoyed for our entire lives. Changing our entire diet is confusing and frustrating at times. Among the top issues, a dieter faces is overeating and binge eating. You eat a ton and feel terrible after the fact and the cycle continues, but take some time to forgive yourself for your past indiscretions and start over with fresh eyes. If you want to finally stick to your diet and stop overeating or binge eating, try these tips to help you out.
Distractions Can Spell Disaster
We have all done it at least one time in our lives. You are watching a movie with a full bag of chips and suddenly, they are all gone. You have absentmindedly eaten an entire bag of chips without noticing. There are a few solutions here. The first is to never purchase a huge bag of chips no matter if it is a better price than the smaller bag. It is all about portion control. Additionally, you can replace your standard bag of chips or snacks with one of the many veggie varieties to help limit the amount of greasy potato chips that go into your body.
However, the glaringly obvious problem is not the evidence of food, but the distraction of the television. Studies show that you eat more when you are distracted, so make an effort to avoid snacks, especially unhealthy ones while watching your favorite shows. Portion control and investing in healthy snacks if you must snack while watching tv is highly recommended.
Do You Have Trigger Foods?
Yes, we all do. Whether it is a warm cookie, brownie, ice cream, cakes, or pies, we all have that one sinful food trigger that we cannot seem to resist. Simply do not store these in the house. An occasional trist with your favorite trigger foods is fine, but limit quantities and span out your indulgence of them.
We all love a good snack and to prevent you from driving to the store for those trigger foods when you want something as a treat, prepare other options in advance. Keep healthy foods such as peanut butter, fruit, healthy nuts, dark chocolate treats, granola bars, and other grab and go snacks in the house. You will be more likely to grab these if they are available. Preparing for your snack attacks is the key to staying on track.
Preparing a meal for the family is a great way to get everyone together at the end of a busy day and talk. Generally, meals consist of a few vegetables, a starch, and a meat, provided you are not a vegetarian or vegan family. The key in preparing a plate for yourself is found in what food is emphasized. It is tempting to fill your plate primarily with mashed potatoes and your chosen meat, but this should be avoided. Instead, make an effort to cook more vegetables than starches and meats. Filling your plate with half veggies and diminishing the portions of the other, possibly unhealthy foods will aid in avoiding overeating. Also, try whole-grain starch options to help put a little more nutrition into every meal.
Destress in a Healthy Way
Having a stressful day? It is likely you will go home and try to eat the stress away. Stress eating is a very real problem with dieters and stress is something that is not easily avoided in our day to day lives. This is not merely a notion but is actually backed up by science. Stress can drive up cortisol levels in our body. Cortisol is a hormone that naturally increases our appetite. A way to avoid this is to find a stress-relieving activity that you can do every day. Reading a book, relaxing in a nice bath, exercising, or even gardening are all options to try. You have something you can do to help destress without eating a whole cake, so go find it.
Write Down Everything You Eat Each Day and Be Honest
Food diaries are helpful. It can be uncomfortable to actually write down all you eat during the day, but it can help you realize where your flaws might be. You will be able to better assess when you eat certain foods and what cravings might strike. A food journal will help you be more accountable and real about what you eat, but please, be honest and do not leave anything out.
Overeating can be a problem. Binge eating during a big sporting event or party can be a problem, but these issues have a solution. Seemingly small tactics to prevent overeating and binge eating may seem insignificant, but when combined together, these tips can help you finally get a handle on your problems and stick to your diet.