"Oops, I ate too much again!" - How to get back in control

You know how we talk about how we overeat at the holidays? Everyone does it. And honestly, overdoing it once in awhile isn't going to kill you.

But sometimes we overeat on regular days. Or at regular meals. Or All. The. Time. Nobody talks about that, so let's dive into ways to tackle overeating!

Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (...just sayin').

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism. Win-win!

Tip #2: Try eating “mindfully”

You've heard of mindfulness, but have you applied that to your eating habits? This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

How to do this? By taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.

This can help prevent overeating because eating slower often means eating less. When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish. But don't start there. Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating." And these secret weapons are great to have on your side when you're about to indulge in a large meal.

Recipe (Water, jazzed up!)

If you're not much of a plain water drinker or need your water to be more appealing to your senses, here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

  • Slices of lemon & ginger
  • Slices of strawberries & orange
  • Slices of apple & a cinnamon stick
  • Chopped pineapple & mango
  • Blueberries & raspberries
  • Fresh herbs like mint or basil

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.

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Are you dealing with cravings or feel like your eating habits are out of control? Sign up for a FREE Conquer Cravings Strategy Session with me this week! Now is a great time to get healthy.

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References:

 

https://authoritynutrition.com/7-health-benefits-of-water/

 

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

How Forgiveness Can Help You Combat Cravings

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Have you ever downed an entire package of chips, crackers, or cookies? Ate pizza or cake until you felt sick? Drank more coffee or wine than your body wanted? Had an overwhelming craving that you acted on, and then totally regretted it?

Do you remember how you were feeling at the time? Sometimes we overeat to help distract us from emotional pain. Think about it—have you noticed that sometimes when you overeat you’re not hungry at all? What you are is lonely. Or angry. Or sad. Or resentful. Or frustrated. Or something else.

Food makes us feel good, so it is natural for us to turn to food to help us cope with uncomfortable feelings. But, turning to lots of food is merely a temporary "fix," and one that often makes us feel worse. It is more effective to address what's going on emotionally.

So what hurt are YOU holding on to? 

Tap Into the Power of Forgiveness

Forgiving is not easy, even for the most enlightened among us. But, you may need to forgive yourself, or a loved one, or even a set of circumstances. If you’ve been allowing your present health to be controlled by past hurts, I urge you to commit to forgiving. These steps can help:

  • Talk to sympathetic friends and family about your desire to forgive. Chatting with others is tremendously comforting.

  • Write a letter to the person you’d like to forgive. You can decide whether or not you send it.

  • See the situation from the other person’s perspective—your own perspective may change.

  • Don’t forget to forgive yourself. Most of my clients are harshest with themselves. Know that everyone falls short sometimes, and choosing to let it go can be very healing.

  • Understand that you are responsible for your own attitude. Don’t let holding a grudge keep you from feeling free, open, and powerful in your own life.

    Forgive and watch how much easier your relationship with eating becomes.

Are you dealing with cravings? Sign up for a FREE Conquer Cravings Strategy Session with me next week! Don't wait to get started on your journey to better health.