How to stop overeating

Have you noticed that we are increasingly feeding our emotions instead of feeding our bodies? Today’s pace of life is stressful, and we eat more and more because of sadness, tension, and even boredom without even being aware of it. In these cases, we do not feel physical hunger, which is why such food intake is called feeding feelings and is known as emotional overeating.
When we get the urge to nourish our feelings, we usually reach for various snacks and foods that are rich in “bad” carbohydrates such as sugar and white flour products that stimulate the release of the hormone serotonin in the brain, which makes us feel happier. But the result of such a diet is overweight.
To stop overeating, we must first distinguish between physical hunger and emotional hunger. Recognizing the situations that tempt you is a very great start to breaking bad eating habits.
The goal is to consume three main meals a day and two intermediate and to keep the interval between those meals approximately 3 hours. Although most people think that skipping a meal will affect weight loss, it’s a big misconception. Skipping meals will most likely cause you to overeat at the next meal, which will result in the stomach excess food storing, and turning it into fat.

There are also some proven tricks to help you combat bad eating habits, so it’s worth trying them out.

1. Eat food from smaller plates – because smaller ones fit less food, but do not cheat and take your seconds after the first round.
2. Use colored plates – Statistics prove that colors affect us by eating less food from colored plates than from white ones, where more of the space left around the food is more pronounced. Avoid color plates in the same color as the food, as this will reduce the amount of food placed on the plate.
3. Eat slower – eating faster is more likely to bring in more food than necessary, as the satiety signal occurs about 20 minutes after you start eating.
4. Avoid too many different foods – we are tempted to try all kinds of foods and thus eat way too much.
5. Don’t eat food directly from the package, but use small bowls – eating out of the box is more likely to empty the entire contents.
6. Eat with a hand that is not dominant – statistics show that we will eat up to 20% less food.
7. While eating, concentrate only on food – turn off the TV, do not read or work on your computer because distracting ourselves from food is more likely to overeat.
8. Drink Water – Often, the body cannot distinguish dehydration from hunger, and even just one glass of water can help suppress hunger.
9. Beat boredom with an activity – when you get the urge for food, go to walk the dog, call friends, exercise.
10. Brush your teeth – brushing your teeth is a good tactic for avoiding food, especially those late-night snacks. In this case, it is preferable to use a mint-flavored paste that will turn the flavor of each food into a strange and repulsive taste.

PHOTO – Robert Blašković

Postoji i nekoliko provjerenih trikova koji će vam pomoći u borbi s lošim prehrambenim navikama pa vrijedi ih isprobati.

1. Jedite hranu s manjih tanjura – samim time što su manji na njih stane manje hrane, no nemojte varati pa nakon prve ture uzeti repete.
2. Koristite tanjure u boji – statistike dokazuju da boje utječu na nas tako da pojedemo manje hrane s obojenih tanjura nego s onih bijelih na kojima više dolazi do izražaja prazan prostor koji ostaje oko hrane. Izbjegavajte da boja tanjura bude jednake boje kao i namirnice jer će to umanjiti osjeća količine hrane stavljene na tanjur.
3. Jedite sporije – kada jedete brže veća je mogućnost da ćete u sebe unijeti više hrane negoli je potrebno jer se signal sitosti javlja oko 20 minuta nakon početka konzumacije obroka.
4. Izbjegavajte prevelike količine različite hrane – tako dolazimo u iskušenje isprobati sve vrste i samim time se prejesti.
5. Nemojte jesti hranu izravno iz pakiranja već koristite male zdjelice – jedući iz kutije veća je vjerojatnost da ćemo isprazniti cijeli sadržaj iste.
6. Jedite rukom koja vam nije dominantna – statistike pokazuju da ćemo tako pojesti i do 20% manje količine hrane.
7. Dok jedete koncentrirajte se samo na hranu – ugasite TV, nemojte čitati ili raditi na računalu jer odvraćanjem pažnje od hrane veća je mogućnost da ćemo se prejesti.
8. Pijte vodu – često tijelo ne može razlikovati dehidraciju od osjećaja gladi pa i samo jedna čaša vode može pomoći zatomljavanju osjećaja gladi.
9. Pobijedite dosadu nekom aktivnosti – kad vas uhvati želja za hranom iz dosade radije prošetajte psa, nazovite prijatelje, vježbajte…
10. Operite zube – pranje zubi je dobra taktika za izbjegavanje hrane posebice onih kasnonoćnih grickalica. U ovom slučaju poželjnije je da koristite pastu s okusom mentola koja će okus svake hrane pretvoriti u čudan i odbojan okus.

FOTO – Robert Blašković