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How not to overeat: 8 steps to moderate food
- Don’t skip Breakfast
- Choose recipes consciously
- Avoid buffets
- Prepare “on time”
- Eat from small plates
- Cook your food to work
- Start keeping a food diary
- Reduce stress levels
One of the main reasons of weight gain, even not the harmful products that are in your diet and their quantity. Moderate food is the key to a slim, toned figure and good health. If you want to lose weight, start a strict control over the size of the portions. And no matter what you eat — broccoli or high-calorie pasta. How to adjust the diet, not to overeat?
Don’t skip Breakfast
According to many nutritionists, that Breakfast is the most important meal of the day, which must be balanced in fats, proteins and carbohydrates. It is better not to miss to stay fed and awake until dinner.
Poor or even missing Breakfast may cause a constant feeling of hunger. Surely, for lunch and dinner you will eat much more than required by the rules of healthy eating. A severe famine will be caused by the body’s need to compensate for the lack of important for the functioning of nutrients that he is “underpaid” in the morning.
Eat for Breakfast dishes that are rich in protein and fiber. They long to digest, which ensures a feeling of satiety until lunch. Porridge, eggs, and meat suitable products for the morning ration. To save yourself time you can prepare Breakfast the night before. In the morning will only heat up the dish.
Choose recipes consciously
Every dish that you prepare must be not only delicious, but also satisfying at the lowest possible caloric value. Therefore, the recipes of dishes to choose consciously.
Whole grains, vegetables and lean meats that are better in the afternoon and evening. These products are quickly and permanently saturate, normalize digestion. And after the sweet and fatty foods, on the contrary, very soon hunger will again make themselves felt.
Before choosing a particular recipe, ask yourself the question: “What is good for me to eat?”. Surely you would prefer more healthy food.
Buffet style with an unlimited “supply” of food — always a risk of overeating. Difficult to control yourself when it’s tempting to try every dish. If the buffet are more an exception than the rule, nothing wrong with such “unloading” is not. An extra hour in the gym to “chase” the gain calories, and you are again in normal form. But regular visits to institutions with the “option” buffet (for example, at lunchtime at work), and thus the overeating quickly becomes a habit.
Prepare “on time”
Large pots of food — the right solution for large families. So you can prepare lunch and dinner at least a couple of days to save yourself time. But if the family is small, it is better to cook, “one-time” so that after the meal there was nothing left. This will help to avoid “infinite” supplements to weight in the stomach or the need to “eat not to spoil”.
This does not mean that because you have to get up with the feeling of hunger. In the enter food recipes nutritious meals that are quickly and permanently saturated. Nourishing soups, cereal porridge, vegetable stews, meat.
Eat from small plates
The bigger the plate the more you eat. The wrong approach, if you strive not to overeat.
Proper diet is frequent meals but in small portions. This allows you to avoid harmful snacking at a constant feeling of satiety. Try to use utensils smaller than usual. It will help at first, strictly control portion sizes. But with time it will become a habit.
Cook your food to work
Overeating on the job often prevents the healthy weight loss. And it might not even be food from a nearby cafe, and the harmful snacks which you are trying to “suppress” hunger. Biscuits, buns, cakes, snacks — all this should be abandoned in favor of a healthy home-cooked meals.
Take the time to pre-prepare a healthy lunch to work. This can be a portion of soup, salad, cereal, fruit. Heat the dish, and a tasty lunch without the risk of overeating.
And to motivate myself to prepare home-cooked meals in the office, replenish kitchen inventory a beautiful lunch-boxes. They are very convenient to use because are often complemented by separate sections for the different dishes.
Start keeping a food diary
Sometimes it seems that even almost “half-starved” lifestyle leads to weight gain. But the fact is that often numerous daily snacks with more than cover the daily norm of calorie intake. Set a goal to lose weight, it is important to manage your diet. The task is much easier with a food diary. This is not a trend and not a waste of time but a necessity that will help not to overeat and to adjust your diet.
In a food diary will wear all meals eaten per day. You will need to consider the volume and caloric content, in order to understand how effectively the menu, which you now hold. It can be a regular notebook or an app on your smartphone.
Keeping a food diary at first it may seem tedious, but soon it will become a habit. Celebrate their achievements, which will motivate further progress in the fight against overeating.
Reduce stress levels
It is stress and emotional tension often become the “annoying” factors that provoke overeating. Delicious (and usually harmful) food does not help with the real problems, it just “dulls” the stress. It is important to understand, if you “seize” the difficulties of life. Overeating on the soil of nervous tension is a serious cause of weight gain.
Try to eliminate all stress factors. It is sometimes very difficult to do — hard work, problems in personal life, growing children. To make your life measured and calm is almost impossible. But it is in your power to find other ways of dealing with stress — walking, breathing exercises, regular exercise at the gym, fascinating hobby. And if you “seize” a bad mood, it is only useful fruits and vegetables.
Uses photographs Shutterstock