One thing you can’t overlook for long, and that’s your eating habits. In today’s fast-paced world, it’s hard to prevent overeating or even notice when your eating is getting out of control. Most of us have become so used to doing everything quickly because we feel we are running out of time! Pretty soon, your body reminds you: Your clothes no longer feel comfortable, and your energy level and health deteriorate.
Important eating habits to notice are:
• What you eat
• Where you eat
• When you eat
• How you eat
• How MUCH you eat?
All five elements are crucial to keeping your food intake healthy and portions controlled, and preventing overeating.
There are easy adjustments anyone can make that will stop you from overeating and ensure ongoing health. The last element is the most important so let’s start there.
How Much Should you Eat?
Every person is different. Our shape, our size is different. So, it stands to reason that the amount of food we need to eat will vary.
1. Use Your Hand as a portion size guide.
By using your hand as a guide, you can determine the correct meal size for your body. You can do this anytime and in any situation! How do you do this?
• Start at home: replace your regular ‘plate’ with a small (side) plate, preferably dark blue (more on this later!)
• Place your hand over the plate. Look at the space it covers. Get a picture in your mind. This image will become your template. I work on 60% protein, 20% green vegetables, 20% carbs to kickstart weight reduction. Moving to 30% later.
If you lock portion sizes and use your hand as a guide…. You’ll end up putting smaller portions on your plate, which results in eating less at each sitting.
• Serve your potions in a calculated manner. If you add too much of anything, don’t hesitate to ‘put it back!’.
• Use a knife to slice meats so you can control the portions. Weigh meat when raw and never exceed 120gms per meal.
We have all heard of weight loss surgery. It is seen as the last resort, but in truth all weight loss surgery does is prevent you from overeating. After Bariatric Surgery, you can only eat a small portion of food. So you become very focused on eating the best food, the tastiest food and the most nutritious food. You do not have room for junk food. You can do this yourself just by following these tips and focus eating slowly while focusing on enjoying your food. 3 to 4 months of eating controlled portion at each meal, no binges, no take aways, most people will be at their ideal weight.
Eliminate distraction while eating.
2. Focus on enjoying your meal. Sit at the table. Put away your phone, switch off the TV and look at the food. Food is meant to be social. Good food is a delight, so take the time to enjoy what you eat. Make every meal an occasion.
Try this experiment: Compare your portions and time spent eating on two different nights. One night, eat while you’re engrossed in your favourite TV series. On the second night, eat when you’re seated at the dinner table without distractions.
You will discover that when you’re distracted, you end up losing track of how much food you’re consuming.
Take Time Out to Eat
• Do not eat meals in front of the TV. TV time is TV time, and mealtime is meal time. Mixing both will result in mindless eating so to prevent overeating, just switch off and focus on enjoying your meal.
• When at work, allow yourself enough time to get up from your desk and have your meal outside the office, or at least away from your desk. Sure, you can get more work done when you work through your lunchtime, but you’re also doing your body a disservice. Your mind needs a break too.
Enjoy Your Meal
3. Put down your fork in between bites. It’s very likely that if you keep your fork in your hands as you chew, you’ll have the urge to load it while you’re still chewing and take another bite right away. This small change will prevent you from overeating.
• Practice putting the fork down in between bites. The continuous drill of having to put your fork down and pick it up again will likely leave you pretty fed up after a while! You’ll probably end your meal sooner. Doing this will also help you to concentrate on how you chew your food. This practice will pay huge dividends along your weight reduction journey.
Eat Less Eat Slowly
4. Chew your food longer. If you train yourself to chew longer, you’ll discover how much more quickly you feel full.
• It takes your body a little time to sense the presence of food, and if you chew and swallow faster than your body can sense the food, you’ll end up overeating and feeling bloated.
• As a rule of thumb, try chewing each mouthful between 30 and 40 times to aid proper digestion. The more broken down the food is, the easier it is for your body to process it.
• Boredom may set in when you’re chewing slowly. But stick with it. It’s worth the effort.
Sure, it’s easy to overeat, but as you can see, it’s also pretty easy to curb that habit. Just make a few simple changes, and you’ll find yourself more in control of what, how, where, and when you eat. Your body will thank you!
Hypnosis to Prevent Overeating
If you are struggling to control your eating habit, we have several Self Hypnosis recordings available for you to download. The popular titles are ‘Portion Control’; Stop Snacking; Remove Emotional Eating Habits; Sugar Cravings Gone. You can find them on this link