Start with a simple question – what days do you eat the most?
If you have everything with intuition, your answer will be a “weekend”. And you will be right. Studies show that most people maintain a stable weight on weekdays and are starting to get fat on weekends.
Friday evening. Diet? No thanks, I deserve this burger / this keg of beer / these 2 bottles of wine.
A good dinner at the restaurant is washed down with cocktails and wine, followed by a movie with an XL popcorn bucket and a couple of liters of cola. Saturday morning begins with branding, but no less high-calorie, pancakes, a lot of snacks are consumed during the day, and in the evening a couple of thousand more calories are consumed. Sunday is next: a hearty breakfast (scrambled eggs, bacon, biscuits), barbecues on a sortie and/or a family dinner.
The problem with these common “rituals” is that in just a few days of gluttony you can eat a huge amount of fat. Depending on your genetics and activity level, a few moderate overeating can easily level all the results of a weekly diet.
HOW TO STOP OVEREATING?
It is not surprising that a diet limited in calories is a powerful catalyst for overeating, in which you strictly limit yourself to food.
In the short term, this diet is a viable method of weight loss and/or maintaining it, because you just get tired of eating the same products every day, which prevents overeating. But you can’t live like this. If you are like all (or almost all), the more you refrain from products that you like, the more you want them. You can hold on for a long time, but in the end, you will fall through – and the results will be disastrous.
Fortunately, there is a solution. Instead of being limited to a short list of “dietary” products, you can regularly eat whatever you like by adjusting the amount of food consumed. This is the most powerful way to control overeating.
And indeed, if you never feel deprived of products that you like, the risk of an irresistible desire to overeat is reduced to a minimum. It takes much less willpower to put aside a pack of ice cream when you know that you can eat a couple of hundred calories instead of it and continue to achieve your goals.
A “flexible diet” is a simple and effective way to reduce food cravings. Although it allows you to eat a wide variety of foods and may seem excellent, in fact, it can increase the likelihood of overeating. And that’s the thing.
- Some people just can’t eat a couple of chocolate cubes. After the first piece, they are unable to stop and eat the whole tile. And sometimes this tile is followed by real gluttony.
- Others are prone to passive overeating. They eat a little more peanut butter than they should according to their meal plan. They add a little more oil in salads and consume a couple of extra spoons of mashed potatoes for dinner. All these calories are added up – and the weights hand again moves in the wrong direction.
- Still, others become victims of their love for restaurants. Even a couple of dinners a week is a real nightmare for a diet because you just don’t know how many calories you get. In restaurants, there are too many “hidden” calories in the form of added butter and vegetable oil, cream, sugar and other ingredients that make the food tasty, and the calorie content is very high.
- So, then I will tell you about simple strategies that will help you get rid of overeating.
1 OUT OF SIGHT – OUT OF MIND
The more food around you, the more you are likely to eat. The reason is simple:
The more food you see, the more you think about it and the more likely you are to devour yourself to gluttony.
If every time you feel a little hunger, you see delicious food, you need a lot of willpower to keep yourself. Once, another … tenth – in the end, you give up.
The solution is simple: stop surrounding yourself with products you have problems with.
2. HOW MANY CALORIES IN A HAMBURGER?
A person is full of psychological oddities, and one of them is very bad for the waist circumference. We, humans, tend to underestimate the calorie content of the food.
Studies also show that the larger the portion we eat, the less accurate our estimates.
If you eat a 300 kcal hamburger, you probably underestimate its calorie content by 10%. But in the case of a 900 kcal hamburger, this figure will be 40%.
The consequences are obvious. By the way, this explains why so many overweight people believe that they cannot lose weight, despite the fact that “do not eat a lot.” They believe that their “metabolism is broken” or that counting calories are not working, or that they are simply genetically destined to be fat. They only need to correctly calculate the total daily energy expenditure and plan their food consumption accordingly.
3. HOW TO EAT LESS FOOD?
Scientists do not yet know what makes us feel full. What matters is how much we chew, swallow, think about food and actually eat.
However, this is what is known:
People usually eat the same amount of food daily. The absolute amount of food consumed (and not it’s caloric content) causes saturation.
For example, if a person is used to eating a large 200-gram hamburger and eats only half, he will feel hungry. But if he makes a smaller hamburger and eats some lettuce, tomato, and onion in addition, he will be fed the same way if he used a big burger, but he gets a lot fewer calories.
The stomach needs volume, not calories.
4. DO NOT EAT WHILE WATCHING TV
Fact: the more you watch TV, the higher the chance of overeating and the appearance of overweight.
When you watch TV, you do not pay attention to how much you eat, and before you understand it, the bag of chips is already empty (even if you were not hungry). In fact, anything that distracts your attention from food increases the risk of overeating.
If you are going to eat while watching TV, determine in advance how much you eat – and not a gram more.
5. COOK AND EAT WISELY
If you have problems with overeating, I bet you are doing one or more of the following things:
- You buy large packs of products to save money or time.
- You, as a rule, eat everything that you put in your bowl or put on a plate.
- You eat from large plates/bowls and drink from large glasses.
- You stop eating and drinking when your plate and glass are empty, not when you are full.
These four habits are characteristic of the average person. It is scientifically proven that they increase food intake.
Studies show that people eat 20–25% more food from large packages than small ones, and consume 92% of what they eat. In addition, serving dishes on large plates (in large bowls) leads to an increase in food consumption. And from big cups/glasses/ glasses you will drink more.
When you bring a big bag of food, most likely you will cook more food. Using large tableware, you put in more food and then eat it all up.
Improper table setting creates prerequisites for overeating. Use small plates, bowls and glasses, eat until the feeling of saturation, and you are unlikely to overeat.