By Paul Scicluna, 2 July 2015
Most people don't think they overeat but overeating is a huge problem, especially when it comes to weight loss. It's not entirely your fault as most people have actually been educated to overeat from a young age.
Most of your parents would have been raised on 3 square meals a day... I've been saying for years that 3 square meals have made the country round. Seriously, the numbers of people who are overweight as well as obese have skyrocketed. More than likely you have also fallen into the category of eating 3 square meals a day.
When you go to a restaurant, the servings could seriously feed 3 people. But no, we pack most of it in as we have also been taught to not waste food.
So overeating is a normal process of our lives that we don't even think about as it's been the normal way of eating for most people.
However, to lose weight you need to burn more calories than you consume. There are tricks and tips that you can use throughout your daily routine. I've shared my top 4 tips on how to stop overeating and help you get to your weight loss goals quicker.
Yes I know, I'm always going on about water, but for good reason. Hydration is not just critical for good health but also for weight loss. Most people don't realize that many of those hunger pains you're getting are not that your body wants food - more to the point your body is crying out for water. We don't recognize this but it's true. It's said that around 90% of the western world are in a state of dehydration.
So the next time you are feeling those hunger pains drink a glass of water and wait 10 minutes. You'll see that many times those hunger signals will go away. You can also do this before a meal. 10 minutes before each meal drink a glass of water as this will not nay hydrate your body, it has also been shown to minimize the amount of food you eat, which is one of the best ways to lose weight.
2. Eat Frequently
Before I mentioned that 3 square meals a day has made the country round... so how many meals are you meant to be eating? Well nothing is set in stone as everyone's body is different. However, studies have shown that those who eat more frequently tend to consume a smaller amount when eating. They also have more stable blood sugar levels and have a higher metabolism. Again this is great for burning fat.
This may be confusing you, as we've gone from 3 meals a day to 4 to 6 meals a day? Yes you are reading that right. I'm talking about small meals not the usually larger meals we would have when just eating the 3 main meals we are so used to. Your body needs energy throughout the day, not just 3 times a day.
Eating smaller amounts more frequently keeps your metabolism up and the energy going in throughout your day. This keeps your engine running so you don't get those mid morning and mid afternoon energy slumps. Eating more frequently will definitely help you reach your weight loss goals.
3. Portion Size
One of the most asked question I get is about portion size. This is one area where most people get it wrong. Like I was saying before, it's not entirely your fault as so many of us were served large portions from a young age and that hasn't changed. The majority of restaurant portions could feed 3 people. This is not good if you are trying to burn fat from your body. Remember that if you aren't burning those calories your body will store them as fat.
An easy way to gauge your portion size is to use a small salad or bread plate. Not a dinner plate. The problem with serving a small portion of food on a dinner plate is that psychologically we see it as not much food on a large plate. However when you are using a side or bread plate that same amount of food fills the smaller plate up and so we see it as a full plate of food. So this will not help to reduce fat fast!
A tip here is to not pile the food up on your plate either. Serve it up like you would on a normal dinner plate and eat this sized meal more frequently such as 4 - 6 times per day. Remember that if you are trying to lose weight then you need to keep your portion sizes in check, because whatever calories you don't burn up will be stored as fat.
4. Chew Your Food
We are all in such a rush these days that so many of us don't even sit down while we are eating, we eat on the run. This is seriously not good as when you are rushing to eat, you scoff down your food without hardly chewing it. This places extra strain on your digestive system but it also has a more sinister effect if fat loss is what you are after. Studies have shown that when you inhale or bolt down your food you generally eat more than you would if you were sitting down and taking your time to enjoy their food.
In humans, digestion actually starts in the mouth. This is why chewing your food properly will benefit your body. It takes your body time to register when it's filling up, so by eating more slowly and chewing and savoring each mouthful you will actually eat less. And this is a great helping hand for your weight loss efforts.
So take the time to implement these tips into your daily routine as it will certainly help when it comes to helping you reach your weight loss goals.
To great health,
Now is the time to start looking after yourself - you deserve it! Excess weight is doing more damage to your body than you think. Find out more here and get a step-by-step solution to improve your health dramatically... http://www.UltimateBodyTransformation.net
If you know of anyone else who needs help with losing weight or to get their health back on track, please share this with them. Many thanks!