Posted on 14 June 2015
So we have all been there where we have eaten so much that we have to cheekily undo our “top button” or suffer the tummy pain! If you often feel uncomfortably full after a meal, it's time to make a change. You can tackle your overeating issues for good by getting honest with yourself and asking if any of these habits are holding you back from having a healthy relationship with food.
- Hungry & Thirsty: It is hard to distinguish between being thirsty and being hungry, so I always tell my clients to drink a glass of water and waiting 20 minutes to see if you're still hungry.
- Skipping Breakfast: Skipping breakfast may seem like a great way to save calories, but when you head to your next meal, you'll be far more likely to binge on whatever is in sight. If you never seem to have time to cook a healthy breakfast, try a 170g pot of Greek yogurt with berries which is one of my favourite breakfasts on the go!
- Eating with a screen: With so much going on all the time I am sometimes guilty of this! Eating in front of the TV or computer causes most people to overeat since they're not connected to the activity of eating. When your mind is deep in the plot of your show or all those emails, there's no time to focus on food. You need to be strict with yourself and designate mealtimes for just that, meals.
- Relationship over eating: When your partner isn't concerned about overeating habits, it can be hard to stay on track when you cook and eat together. When I have someone else to think about we will have similar ingredients, but make different things. I have to make peace with the fact that we don't have the same needs, or maybe we're not on the same page as far as our goals.
- Big Bowls & Plates: When there's more empty space on your plate or in your bowl, it makes your portion appear smaller than it actually is. Instead of piling more food on your plate, reach for smaller plates and smaller bowls whenever possible. When cooking at home, keep measuring cups and spoons on hand to make sure your serving sizes are appropriate: this way, you'll know exactly what you're getting and won’t go overboard!
- Snacking: Unfortunately, some people think that all snacks are bad. It's important to realize that snacking can help you reach your healthy goals, as long as you go into it with a health perspective. Your pre- and post-workout snacks fuel your body with the nutrients it needs, and enjoying snacks between meals can help you from overeating and keep hunger at bay.
- Post workout hunger: Once you finish a tough workout, don't use it as an excuse to overindulge in a big treat. Unless it's mealtime, your average post-workout snack should be about 150 calories. I always have something prepared for me for after a workout and when you have something waiting for you at home, you won't be as tempted to head to a drive-through.
- Its Emotional: If you tend to self-soothe with food, you are not alone. Chowing down on comfort food may seem like a quick fix when you're feeling stressed or down, but you're only doing your body injustice. The next time you head for a snack, honestly ask yourself, "Am I hungry?" It seems so simple, but these three little words make a world of difference in taking control of your eating routine because some people fall into a routine and will eat for the sake of eating.