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Overeating is a difficult habit to control. Overeating is not only unhealthy, it can also lead to chronic health conditions such as diabetes and heart disease. Food today is purposefully loaded with sugar and salt, making it highly addictive. In this month’s newsletter we will explore some simple tips to help reduce overeating, and to help you reach your health and wellness goals:
- Avoid Distractions: Studies have shown that people tend to eat more while they are distracted. Using your phone or watching TV distracts you from what and how much you are eating, causing you to consume more calories. Putting away the phone, and turning off the TV can help you be mindful of what you are eating, which can help you feel fuller faster.
- Temptation: Your favorite snack can be an overeating trigger. Try to avoid storing these snacks at home; instead try healthy alternatives like broccoli or mini carrot sticks.
- Don’t Deprive Yourself: Having a scoop of ice cream, or that occasional pizza is perfectly healthy. In fact, the Dietitian for the Toronto Raptors advocates the same principle for the athletes.
- Eat Low Calorie Foods: Eating low calorie foods that can make you feel full can help prevent overeating. Try foods such as soups, broccoli and salads alongside a main meal to help you feel full sooner.
- Portion Your Food: Try to portion your food in smaller containers to help prevent over consuming. Using smaller plates at home has shown to help reduce calorie intake.
- Eat Fiber Rich Foods: Foods such as beans and oats can help provide you with more energy, and help reduce cravings during the day.
- Dine With Like Minded Folks: Eating with people with similar health objectives can help keep you on your plan, and prevent temptations.
- Eat Protein: Protein is a great way to get the energy you need in a low calorie diet. Just remember to hydrate well, especially if you are practicing a ketogenic diet.
- Plan Your Meals: Plan what you will eat before the start of your day, as this will help to prevent excess eating, and can help you portion control your meals.
- Just Drink Water: Try to avoid consuming wasteful calories in your drinks, instead just drink water. For all the pop-lovers out there, try drinking carbonated water. Eventually you will get used to the sugarless flavour, but you can still enjoy the fizz.