Tips on How to not Overeat

[7:360]

1. Give definition to your mealtime. Have regularly scheduled meals with healthy varied menus. Set an eating schedule that suits your needs (such as 3 main meals per day at set times). Have a special place to eat along with a table setting so that your meal has a clear beginning and ending.

2. Give yourself positive statements while you examine your struggle to overeat such as: This urge is strong now, but I know it often goes away in a few minutes. Hunger signals come and go and increase over time. I'll rate the intensity now and again when it returns.I'll trust myself. I'm confusing my emotions with my urge to overeat. I've already eaten enough regular normal meals. What am I thinking and feeling? What do I need to do with these emotions now, other than overeat?

3. Do not immediately turn to food. Keep to your regularly scheduled meal plan. Focus on helpful coping statements such as: My hunger and full food cues are confusing to me now, so I must eat according to my schedule. Smaller meals at regular intervals are more satisfying.? I must take in food to nourish my body just like I would give my children or a friend medicine and good food.

4. The next time you feel a food urge, take a deep breath and relax. Take a moment and jot down any thoughts or feelings you are having surrounding this urge. Are you stressed? Sad? Bored? Angry? Lonely? Was there anything in particular that stimulated the urge to eat? You can use this technique to gain time to make better decisions about eating and to gain a greater awareness of what is driving your urge to eat.

5. Break your old dietary rules slowly. If you have a rule that says you can't eat breakfast, try eating a little bit. Leave the eating area at the point when you begin feeling discomfort. Gradually increase the amount you eat and length of time you stay in the eating area until you eat a healthy meal.

6. Eat smaller portions of foods you have been overeating. Since these foods will no longer be forbidden, you?ll probably not dwell on them or become anxious and guilty after eating them.

7. Try to eat moderate portions, and let go of diet myths that might have controlled your eating behavior. If you're unsure what a standard portion is, use one cup, one-half cup, and one-fourth cup measuring cups, and you'll learn how much satisfies your hunger.

8. If it is difficult for you to digest normal portions, remind yourself that it may be easier for you to eat smaller meals daily rather than three larger meals.

9. Think of ways to involve yourself in other activities once you?ve finished a meal. Keep a list of activities handy and refer to them often.

10. Pamper yourself. Plan things you enjoy doing each day, even if you have a limited amount of time. When you?re well-nourished emotionally, you?ll be less likely to turn to food.

[VillageIdiot]

best thing ive learned if u have a craving for sweet food....brush ur teeth. gets rid of the craving.

[TheLegace]

Pretty good tips, but I rarely have this problem, unless it involved oven baked cookies, which in this case can't be stopped by your tips.

But its rare to find those kidna soft cookies.

yum yum. Hopefully once i get lean, I wanna dig into a whole buncha cookie and cake, just once though, it would be nice to binge, cuz I love to eat!!!

[Pure-Natural]

*In preparing foods, use as many low-calorie and low-fat ingredients as possible. "Before you ever get to the serving table, you can eliminate some of the excess calories by using the right ingredients," she says. "Almost everything can be prepared a low calorie way. If making broccoli, cheese and rice casserole, for instance, use low-fat cheese and put in more broccoli and rice, which have fewer calories. Every little bit helps."

*Use a smaller plate, and skip the seconds. "As much as possible, put a smaller portion on your plate," she adds. "And try not to go back for second helpings. This is where you can really get into calorie trouble. Cut down on the amount of gravy you use - it's high in calories - and always use a low fat salad dressing."

*People tend to 'graze' during the holidays, meaning they eat or snack almost the whole day. It's hard not to do this, but you should be aware that it can happen and try to discipline yourself to keep from going back for more."

*Beware of the booze. "Alcohol is very fattening, and it contains what we call 'empty' calories, meaning they have almost zero nutritional value," she explains. "If you're going to drink, do so in moderation."

*You can have your cake and eat it, too. "Desserts are often the most tempting part of the holiday season, try to have smaller portions of them, and if possible, substitute fruit instead.

*Some people tend not to eat much the day before a big holiday meal, knowing they will probably overdo it when the dinner bell rings. But this strategy often backfires, she says, because the body tends to eat until it feels full, meaning you've eaten too much.

[Pure-Natural]

1. Give definition to your mealtime. Have regularly scheduled meals with healthy varied menus. Set an eating schedule that suits your needs

2. Give yourself positive statements while you examine your struggle to overeat such as: Hunger signals come and go and increase over time.

3. Do not immediately turn to food. Keep to your regularly scheduled meal plan. “Smaller meals at regular intervals are more satisfying.”

4. The next time you feel a food urge, take a deep breath and relax. Take a moment and jot down any thoughts or feelings you are having surrounding this urge.

5. Break your old dietary rules slowly. If you have a rule that says you can’t eat breakfast, try eating a little bit. Leave the eating area at the point when you begin feeling discomfort. Gradually increase the amount you eat and length of time you stay in the eating area until you eat a healthy meal.

6. Eat smaller portions of foods you have been overeating. Since these foods will no longer be forbidden, you’ll probably not dwell on them or become anxious and guilty after eating them.

7. Try to eat moderate portions, and let go of diet myths that might have controlled your eating behavior. If you’re unsure what a standard portion is, use one cup, one-half cup, and one-fourth cup measuring cups, and you’ll learn how much satisfies your hunger.

8. If it is difficult for you to digest normal portions, remind yourself that it may be easier for you to eat smaller meals daily rather than three larger meals.

9. Think of ways to involve yourself in other activities once you’ve finished a meal. Keep a list of activities handy and refer to them often.

10. Plan things you enjoy doing each day, even if you have a limited amount of time. When you’re well-nourished emotionally, you’ll be less likely to turn to food.

[user4694231326]

this works for me each time.
Get some Japanese green tea powder, drinking it with hot water and it helps to remove your sweet cravings.

[7:360]

Originally Posted by farangtlsw

this works for me each time.
Get some Japanese green tea powder, drinking it with hot water and it helps to remove your sweet cravings.

It's better to sip on a tea blend that consists of different teas from worldwide. Red and white teas also have their benefits too. Let's not limit our options!

[user4694231326]

Originally Posted by dannyboy9

It's better to sip on a tea blend that consists of different teas from worldwide. Red and white teas also have their benefits too. Let's not limit our options!

Agreed!