Do you ever feel like you just can’t stop eating? Well, we all do. It’s because our brains are wired to crave sugar and refined carbs, which makes you even hungrier. So let me help you with nine tips to keep you from and stop overeating. And none of them involve counting calories.
Effective strategies to opt for to stop overeating
Cut out the processed stuff and eat real whole foods
The single most important thing to lose weight and avoid overeating is to include as many real, whole, unprocessed foods in your diet as possible. Things like vegetables, fruits, nuts, whole grains, beans, seeds, olive oil, organic, free range or grassfed animal products like poultry, lamb, beef, pork and eggs, wild smaller fish like salmon and sardines. They help you reset your brain and your appetite.
You need to eat breakfast. A recent study found that almost 3000 people who lost an average of 70 pound and kept it off for six years ate breakfast every day. In fact, only 4% of people who never ate breakfast kept the weight off. So eat breakfast every day and do not eat food at least 2 hours before going to bed. Eating food earlier in the day prevents you from overeating at night.
Our stomach takes 20 minutes to tell the brain that we’re full, so we tend to overeat when we eat too fast. Eating while we’re stressed out also makes us fat, both because we don’t digest our food properly and because stress hormones slow your metabolism and promote fat storage, especially that dreaded belly fat. So when it’s time to eat, slow down and enjoy every part of your meal or snack.
Moderate or eliminate alcohol
I know that doesn’t sound so fine, but it works. Cutting out alcohol will get rid of additional sugar calories and prevent you from overeating. Alcohol releases your inhibitions, which is why restaurants offer you a drink at the beginning of a meal.
Become aware of trigger foods
One little soda can begin that downward spiral to overeating. So stay away from your trigger foods that make you eat more. Things like sugar sweetened drinks, sweets, bread, baked goods, refined carbs of any kind, even artificial sweeteners make you crave more and eat more, so stay away from them.
Keep a Journal
We use food to block our feelings, but you can use words to block food. In fact, research shows that journaling is an excellent way to lose weight, and it’s a great way to be honest with yourself and be accountable. So we often overeat and stuff ourselves with food in order to stuff away our feelings. So write your feelings down instead of eating them.
Get sufficient sleep
In fact, one study found that even if you lost a little bit of sleep, it contributes to insulin resistance, which is like prediabetes or diabetesity. It makes you hungry. It makes you crave sugar and carbs paving the way for more obesity and type two diabetes. So get 8 hours of sleep every night or at least seven you’ll have less cravings and you’ll normalize those fat regulating hormones.
Control your stress levels
Demanding jobs marital tension, lack of sleep, too much to do and too little time to do it creates stress for most of us. You see, stress makes us overeat and it makes us overeat the wrong kinds of food which leads to weight gain. So learn to actively relax. I’m not talking about sitting on the couch watching TV I’m talking about things like meditation, yoga, deep breathing, or any other techniques that help you reduce stress.
Exercise the right way
See the right kind of exercise can help you lose weight help you maintain your weight loss and it even controls your appetite so you don’t overeat. So first walk a minimum of 30 minutes every day. That’s bare minimum wear a pedometer and set a goal of 10,000 steps a day but I like to do other stuff where you can run, you can bike, you can dance, just turn on the music, and have a party in your house, and closing the shapes, and no one sees you, and play games jump on the trampoline, doing whatever is fun for you.
So I want you to stick to these nine tips and you will lose weight every single of time.