We know that the basic fundamental of weight gain is that you eat more than you should. You consume more calorie than you burn. The key is to stop overeating and lose weight in the process.
If you want to lose weight, you have to create a calorie deficit, meaning consuming less calorie than you burn.
We know that fact.
But we still do over eat. Most often it is due to our regular habits, as our subconscious mind automatically moves us towards that direction.
To change that habit, you have to consciously make some decisions and try some tricks. Hopefully, those tricks will let you create a new eating habits and that becomes a part of your new healthy lifestyle. Which eventually results in weight loss and maintain it for rest of your life.
Here are some tricks to train your subconscious mind:
Eat fiber-rich foods
Select and consume low-calorie, high-fiber foods whenever possible.
In fact, you start your meal with these kind of foods before moving on to protein and carbohydrate.
Always have greens first, than protein and if you are still feel hungry, have carbohydrate.
That ways it is easy to control your carbohydrate in-take.
With low-calorie high fiber foods, you tend to feel full and avoid over eating.
Examples of low-calorie, high-fiber foods are green salads, broccoli, beans, tomatoes etc.
Set time of eating if you can and stick to that plan
Personally it helped me quite a lot with the set time of eating. As I progressed with the set time of eating every day, my body got accustomed to it and felt hungry only on those times. Rest of the other times, I didn’t actually feel like eating. And actually my stomach got satisfied with the set amount of food I eat every meal as it became part of a habit.
Opposed to earlier, I used to eat every now and then and intake huge amount calories without any reason every day. I eat as I could, working in food industry didn’t help.
Here is my set time of eating plan looks like:
11.00 am – breakfast (2 egg spinach omelette cooked in coconut oil or sometimes with butter/ghee, whey protein powder and a banana)
02.00 pm – lunch (Salads – lettuce, tomato, cucumber, broccoli, carrot, beans etc and a piece of chicken)
05.00 pm – dry nuts (walnuts, almonds, goji berries, cashew nuts, pumpkin seeds)
06.45 pm – Dinner (cooked vegetables and a piece chicken or fish)
No food between 07.00 pm – 11.00 am.
Monitor what you eat – food journal
You must have heard that saying, “what gets measured, gets done”.
If you start noticing what you are eating and putting it in a journal, meaning measuring what you are eating and having a approximate guess of how much calorie you are putting in, you will become more conscious of what and how much you eat.
Also you will soon have data reference point. If you are not getting a desired weight loss result, you can look back and see where the problem is.
The fact of the matter is, 80% weight loss depends upon what you eat and your calorie intake, and only 20% is physical activity. It’s a good idea to have a data reference point for where 80% of your results will come from.
Nowadays it is so easy to note down what you eat and how much calorie you intake. Don’t have to roam around with a piece of paper and a pen.
We carry our mobile pretty much everywhere we go. There are all sorts of free apps available in the mobile where you put what you eat and it will tell you how much calorie you consumed. I use MyFitnessPal.
Eat plenty of protein
Protein helps keep you full for long time and can decrease the desire to overeat. Have 20 – 30 grams of protein each meal if you can.
Studies also found that eating protein-rich breakfast like eggs tends to lower levels of gherkin, a hormone that stimulates hunger.
Don’t rush – eat slowly
Eating too quickly may lead you to overeating. Apparently, it takes about 20 minutes for your brain to realise that you are actually full.
So, if you eat too quickly, most likely you are going to overeat as you wouldn’t know if you are full or not before 20 minutes.
Drink more water instead of sugary beverages
Drinking sugary beverages like sodas or juices are really bad for you and this definitely leads to weight gain.
Studies also found that drinking sugar-sweetened beverages led adults to consume 7.8% more food than adults who consumed water with meals.
Eat healthy fats
Several studies have shown that adults who consumed high-fat, low-carb diets are less hungry three to four hours after meals than who consume diets high in carbs and low in fat.
Eating healthy fats like avocados, nuts, seeds, olive oil may help you feel more satisfied after meals and reduce overeating.
So, take control of your eating habits, use these tricks to stop overeating and lose weight in the process.
The fundamental of weight loss is to create calorie deficit, meaning consuming less calorie than you burn. But quite often we overeat ourselves (consuming too many calories than we need) without realising.
Fortunately, there are some steps that you can take which will prevent you from overeating. Here are 7 steps you can incorporate in your daily life to stop overeating:
1. Eat Fiber-rich foods. Consuming low calorie high fiver foods makes you feel fuller. Examples green salads, broccoli, beans, tomatoes etc
2. Set a fix time of eating and stick to that plan. Our body get accustomed to eating during that time only, and we tend to not to snack too often (consume unnecessarily too much calorie).
3. Monitor what you eat – food journal. Monitor what you eat, so that you could measure it take appropriate steps as required. There are plenty of free apps available where this can be done very easily.
4. Eat plenty of protein. Protein helps keep you full for long time. Eat 20 – 30 grams of protein each meal if you can.
5. Don’t rush – eat slowly. It takes 20 minutes for your brain to realise that you are full. Quick you eat, more you are going to eat without realising it.
6. Drink more water instead of sugary beverages. Studies found that drinking sugar-sweetened beverages led adults to consume 7.8% more food than adults who consumed water with meals.
7. Eat healthy fats. Several studies have indicated that adults who consume high-fat low-carb diets are less hungry.
So, when you are going to start implementing all these ideas? Let me know if it helps you and if you have any other ideas relating to this, please share it in comments.
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