Compulsive Over Eating - Tips to Start Controlling What You Eat
Overeating has become a problem throughout the United States.
Many people ingest way too many calories each day, much more than the body needs to stay healthy, which turns into pounds of fat and just gets stored away in the belly.
There are many reasons people overeat and binge.
If you are suffering from compulsive overeating disorder and you'd like to know how to control and minimize the overeating, this article should help you.
Here are some tips on how to stop the overeating you can't control.
Start listening to the signals your body gives you! You need to start listening to a signal that your stomach gives you when it is full.
It normally takes 12-20 minutes for your brain the get the signal from your stomach that it is full.
That means you have to slow down your eating and be aware that you need to start paying attention to what you body tells you.
You either haven't been listening or you've been ignoring that signal up to now.
Not anymore.
You have to be aware that when you eat quickly, you will be filling your stomach with too much food even before it gets to have a chance to send a signal to your brain telling you to stop! So slow down the fork to your mouth.
Start the habit of placing your fork on the plate in between mouthfuls of food.
Try to count to 5 before you pick your fork back up.
You need to be aware that you will feel "stuffed" when you eat too much at one sitting, however, if you do this often, you will eventually get used to the feeling and not even notice that you just missed the signal that it's time to stop eating at that particular meal.
Stick to ONE plate of food.
Many people eat so quickly and refill the plate that they don't even notice how much food they are actually ingesting.
So eat only one plateful of food, eat it slowly, and take the time to chew the food well.
Eating slower will give your stomach time to send that signal to your brain so you can hear it and chewing your food well results in a much better digestion process.
Pay attention to your food, not your surroundings! Do you eat while you are watching TV or driving the car? If so, your fingers are probably on autopilot and are just picking up the fork or the food and bringing it to your mouth without you even thinking about it.
You are NOT hungry, you are just going through the motions, it's a habit! If you insist on eating while watching TV or driving, ensure that you know the portion that is available to you.
Place the food in a small bowl or plate and eat from that.
Many people bring the chip bag or the whole bowl of buttered popcorn to the couch which encourages you to eat more.
Bringing a small bowl or plate to the couch instead of the big bag will encourage a better habit of stopping before you eat too much.
Drinking lots of water will also help you cut down on the overeating.
Many times, your body isn't very clear on if it's hungry or if its thirsty.
Drinking lots of water will hydrate your body, give your stomach a full feeling, and encourage you to eat less at a sitting.
It's just common sense, if your stomach feels fuller at the beginning of you sitting down for a meal, you will eat less right at the beginning.
Another way to assist you in getting better eating habits is to start swapping your food choices.
Do you like carrot sticks, celery, or apples? Add a dip to the vegetables or a caramel swirl to the apples instead of eating potato chips or another empty calorie snack.
Get creative with a healthy food choice and try to swap out the unhealthy food choice once a day to start with.
Once that isn't so hard, up it to twice a day if you can.
This will be easier to do if you are actually eating because you are "bored" instead of "hungry".
By using these few tips; listening for brain signals from the stomach, eating slower, chewing more, using a bowl or plate instead of a big bag, and substituting healthy foods for unhealthy foods, you will help your body start getting over your binging disorder.
You will be training your body and your mind to be more responsible about what you put in your mouth.
Many people ingest way too many calories each day, much more than the body needs to stay healthy, which turns into pounds of fat and just gets stored away in the belly.
There are many reasons people overeat and binge.
If you are suffering from compulsive overeating disorder and you'd like to know how to control and minimize the overeating, this article should help you.
Here are some tips on how to stop the overeating you can't control.
Start listening to the signals your body gives you! You need to start listening to a signal that your stomach gives you when it is full.
It normally takes 12-20 minutes for your brain the get the signal from your stomach that it is full.
That means you have to slow down your eating and be aware that you need to start paying attention to what you body tells you.
You either haven't been listening or you've been ignoring that signal up to now.
Not anymore.
You have to be aware that when you eat quickly, you will be filling your stomach with too much food even before it gets to have a chance to send a signal to your brain telling you to stop! So slow down the fork to your mouth.
Start the habit of placing your fork on the plate in between mouthfuls of food.
Try to count to 5 before you pick your fork back up.
You need to be aware that you will feel "stuffed" when you eat too much at one sitting, however, if you do this often, you will eventually get used to the feeling and not even notice that you just missed the signal that it's time to stop eating at that particular meal.
Stick to ONE plate of food.
Many people eat so quickly and refill the plate that they don't even notice how much food they are actually ingesting.
So eat only one plateful of food, eat it slowly, and take the time to chew the food well.
Eating slower will give your stomach time to send that signal to your brain so you can hear it and chewing your food well results in a much better digestion process.
Pay attention to your food, not your surroundings! Do you eat while you are watching TV or driving the car? If so, your fingers are probably on autopilot and are just picking up the fork or the food and bringing it to your mouth without you even thinking about it.
You are NOT hungry, you are just going through the motions, it's a habit! If you insist on eating while watching TV or driving, ensure that you know the portion that is available to you.
Place the food in a small bowl or plate and eat from that.
Many people bring the chip bag or the whole bowl of buttered popcorn to the couch which encourages you to eat more.
Bringing a small bowl or plate to the couch instead of the big bag will encourage a better habit of stopping before you eat too much.
Drinking lots of water will also help you cut down on the overeating.
Many times, your body isn't very clear on if it's hungry or if its thirsty.
Drinking lots of water will hydrate your body, give your stomach a full feeling, and encourage you to eat less at a sitting.
It's just common sense, if your stomach feels fuller at the beginning of you sitting down for a meal, you will eat less right at the beginning.
Another way to assist you in getting better eating habits is to start swapping your food choices.
Do you like carrot sticks, celery, or apples? Add a dip to the vegetables or a caramel swirl to the apples instead of eating potato chips or another empty calorie snack.
Get creative with a healthy food choice and try to swap out the unhealthy food choice once a day to start with.
Once that isn't so hard, up it to twice a day if you can.
This will be easier to do if you are actually eating because you are "bored" instead of "hungry".
By using these few tips; listening for brain signals from the stomach, eating slower, chewing more, using a bowl or plate instead of a big bag, and substituting healthy foods for unhealthy foods, you will help your body start getting over your binging disorder.
You will be training your body and your mind to be more responsible about what you put in your mouth.