STOP OVER EATING TIPS
How to eat less without willpower
Tips to Lose Weight without dieting
Stop Over Eating Tips
Use smaller plates.
Put your food on a smaller plate. It makes the same size of portion look bigger, and fools your mind into thinking you have eaten more than you have.
Never eat out of the package or tin. Get a separate bowl or plate and measure out how much you want, and then put the package away. This should apply to everything: yoghourt, nuts, biscuits, candy, sliced meats - everything. If it comes in a packet or bag, seal it up and put it away before you start.
Eat with your other hand.
If you are right handed, use your left. This will make you more aware of the process of eating and stop your mind drifting off so that you eat without noticing it.
Drink from tall thin glasses.
They look like they hold more but they don't. A great many calories come from liquids in your diet, so cutting down the quantity without really noticing can be very useful.
Put mirrors in your kitchen.
So you see yourself when you are about to get something. Put a mirror on the fridge door, one inside the cutlery drawer, another inside the pantry, and beside the phone if you are in the habit of dialling for takeaways. This will remind you of what you look like and what you want to look like.
Chew gum when you feel hungry.
The action of chewing something fools your mind into thinking that you are actually eating. This turns off the hunger pangs. Just watch out you don't take in too much sugar from the gum.
Put it down.
Put the fork down between bites and count to twenty after swallowing. Try to break the habit of having a loaded forkful ready while you are still chewing the last one. The longer you take over your meal the sooner your body thinks it is full.
Use red bowls and plates.
These make you less likely to take something. Research has shown that although we all like red foods like strawberries and apples, we don't like picking things from red colored dishes. Every little bit helps when you are trying to avoid snacking.
Turn off the TV at meal times
This is so that you focus on what you are doing. TV is designed to keep your mind absorbed, which the worst thing to do while eating. You really need to be aware of what you are doing when you eat.
Take a photo
of all the unhealthy things you eat. Use your cell phone to photograph every bit of food that you think you shouldn't be eating but really enjoy. And then after a week go through your photo gallery and you will become aware just how much bad stuff you are voluntarily putting into your body.
Make it boring
Do not set out a variety of different things. You are more likely to take more when there are several choices. If you only lay out two things, you will take less in total than if you laid out six different things.
Don't lunch alone
Wherever possible try to eat in the company of other people. Socializing makes you slow down your eating as you talk and interact. So try to share your lunch instead of eating at the desk or sitting in the park.
Wait 20 minutes
After you have eaten your portion, don't take anything else for twenty minutes. Waiting twenty minutes gives your body time to respond to what you have eaten, and this means you are much less likely to take that second helping, or to crave something nice to finish off the meal.
Ten minutes before every meal get a thick slice of soft whole grain bread, apply real butter, and enjoy it. Whole grain bread is delicious, but it will swell up in your stomach and make you not able to eat so much straight after. The butter also makes your body feel more satisfied.
Heavy people often hate the scales, but they can be a great motivator. Two things to remember: the scales aren't lying, and your weight fluctuates quite a bit day to day. This is due to uneven water retention. So weigh yourself daily or weekly and keep a graph of the readings. What you are looking for is not the day to day ups and downs, but the trend line. The trend line will tell you whether what you are doing is working or whether you need to cut out one more thing.
It's OK to use the stop over eating tips gradually. Add another one each week if you like. Eating case studies.
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