Your Starbucks latte? 300 calories. That seemingly healthy salad from a fast food joint? 600 calories. The bag of processed chips you just grabbed at work? 200 calories.
According to recent surveys, almost every American is
underestimating how many calories they consume in a day. In fact, the average
person consumes more than 3,600 calories, which is well over the recommended
amount for a normal person, no matter their gender or weight.
Unfortunately, American culture often fosters food addiction
and habits of overeating. Instead of eating several small meals throughout the
day, we gorge ourselves on two or three big ones and are told to clean our
plates. Instead of cooking at home, we spend thousands of dollars at
restaurants and chain eateries. TV dinners are the norm, and greasy-fried foods
are weeknight staples.
This culture of high-calorie consumption and unhealthy
eating has only increased America’s obesity epidemic, and if things continue to
progress as they have over the past decade, more than 100 million Americans
will be dramatically overweight in the near future.
If you’re someone who frequently eats past the point of
being full or who snacks purely to satiate feelings of boredom, you’re
certainly not alone. However, overeating is a habit you want to nip in the bud
ASAP, if not for the sake of your appearance, then for the sake of your heart
and overall health.
Here are the five big steps to take if you want to kick the
habit in the butt, once and for all. It’ll take time to stop overeating, but
with dedication, anyone can learn to quit.
1. STOP DINING ON THE RUN OR IN FRONT OF THE TV
When you’re chowing down on pizza while watching The
Bachelor or quickly grabbing a lunch while driving between client meetings,
you’re not truly paying attention to how much food you put in your body.
Instead of focusing on something else while you feed
yourself, turn your attention solely to the meal. Pay attention to how fast
you’re eating, when you start to feel full, and how each bite tastes. Not only
will you start to enjoy your meals more, but you’ll also find that you consume
fewer calories unintentionally.
2. HYDRATE, HYDRATE, HYDRATE
It’s no secret that drinking water can help with weight
loss. By filling your stomach with zero-calorie liquid, you’ll speed up your
metabolism and convince your brain that you’re feeling full without eating.
Try drinking a full glass of water before you even start on
your meal. You’ll find that you’re less likely to clean your plate if your
stomach is already brimming with water, plus you’ll digest your food more
effectively and steer clear of bloating.
3. MUNCH ON SNACKS THAT WILL ACTUALLY KEEP YOU SATISFIED
As great as a Snickers bar probably sounds at about 3:00 PM,
that won’t keep you feeling full until you get home for dinner. When snack time
rolls around, reach for foods that are high in fiber and protein. These will
prevent you from overeating when you’re starving later in the evening and keep your
calorie consumption more evenly dispersed throughout the day.
4. STOP EATING WELL BEFORE YOU’RE COMPLETELY FULL
Sometimes, your brain needs to catch up with your stomach
before it can send signals saying “I’m full, stop eating!” That’s why it’s
smart to put your fork down once you feel about 80 percent full. This will give
your brain the chance to assess your appetite and decide if you’re satisfied.
You might be surprised by how often you decide you don’t really want a second
helping, even when you initially thought you did.
5. PLAN YOUR MEALS ACCORDINGLY
A big part of eating the right amount of food each day is
thinking about your meals in advance. If you know you’ll indulge in a fair
amount of greasy food at dinner with your friends tonight, have a lighter lunch
and monitor your PORTION SIZES during the evening. When you go to an
extravagant BRUNCH on a Sunday morning, don’t force yourself to eat a normal
dinner like you usually would. Listen to your body and prepare for certain
meals accordingly to avoid feeling stuffed at the end of the day.
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