In This Edition:
5 Pitfalls to Overeating and How to Overcome Them
1. Mindless Eating at Parties
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It's so easy to fall into the trap at a party. With bowls of chips and snacks all around, you start chatting, you may be overly hungry as the meal might be late.... add in a glass of wine of two and it's game over. Your resolve to have just a few became half the bowl.
If you're hungry, scan the room or buffet and choose the veggies, the fruit, the healthy alternatives, fill up a small plate and only eat those. If you're not hungry make sure you create some distance between you and the unhealthy snacks, and , stay hydrated, have a big glass of water in between each alcoholic beverage.
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2. Being Nutritionally Deficient
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This is one of the main things I teach all my clients.
Far too often you may be eating a small, light salad for lunch, trying to be healthy and it's not enough to keep you going.
Aim to make half your plate vegetables, 1/4 protein and 1/4 whole grains at both lunch and dinner for sustainability. See the graphic below.
Or perhaps you're filling yourself up with processed or packaged foods that do not nourish the body and leave you feeling hungry in between meals leading to overeating. You might get a quick energy boost followed by an energy low, leading to reaching for more food. Boost up the nutritional density of your foods, by choosing whole, colorful foods in their most natural state.
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The graphic above is also helpful in maintaining portion control. It's hard to determine exactly what portion is right for you for each meal because it really depends on your body type.
It also depends on your size, height and how much exercise you do. Usually the day after a workout, you'll need more protein. Take one plate and take the time to eat slowly and mindfully. A good rule of thumb, eat when you are hungry, stop when you're not.
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4. Not Drinking Enough Water
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However, you could be mistaking thirst for hunger.
When you find yourself reaching for something to eat, Stop, and first have a full glass of water or two if you haven't had much water yet that day.
Then see if you're still hungry.
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I don't know about you, but I have to really careful about never delaying a meal. If I do, two things happen:
1. I get really irritable and lose all patience... yes it's called hangry for a reason :)
2. I can barely get the food in fast enough and I'll tend to overeat.
Never delay a meal. If you know you'll be out and a meal might be late ensure you have a healthy snack along, perhaps some trail mix or my home made power bars. Find some healthy snacks and my power bar recipe here.
Did you find these tips helpful? If you like this newsletter, feel free to forward it to a friend.
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To your natural health!
Sue-Anne
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