16 tips for those who are eating and can not stop

1. Eat Alone

If during a meal people distracted and not paying attention to his portion, he eatsEating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating more. While watching TV, portions are increasedSituational effects on meal intake: A comparison of eating alone and eating with others.On average, by 14%, and in communicating with friends - 18%.

To get enough, not enough to put food in the stomach is important in the process. You should see the food, to feel its smell and taste. When you eat at the wheelDistraction, the desire to eat and food intake. Towards an expanded model of mindless eating., In reading or conversation, the brain is busy these objectives and does not receive data about food. As a result, the appetite persists for much longer.

Eat alone, put the smartphone, turn off the TV. Concentrate on eating habits and their feelings from her, and you will feel the saturation much earlier.

2. Find the portion

If you can not every time to concentrate on the food, try to find his portion, and to focus on it.

Take the time and arrange conscious meal. Keep track of your feelings at meal time, and stop eating when you feel saturated. Remember what it looks like fitting portion and use it as a reference.

3. Do not give up at once from all your favorite food

To do this requires an iron willpower. But even that does not help if the external circumstances are against you. Stress and fatigue can ruin your self-control, you will be broken and will act according to the principle: "Blown barn and burn the hut."

Shift the focus on healthy food intake, but sometimes allow yourself to delicious high-calorie foods.

There is nothing wrong to eat a slice of pizza, ice cream or chocolate, if the rest of the day you eat a healthy meal. This will help you keep from disruption at first and adjust to nutrition.

Change your eating habits gradually. Sometimes allow yourself to delicious high-calorie food, not to be broken.

4. Eat more fiber

Add in the diet of more fruits and non-starchy vegetables, fiber-rich grapefruit, lettuce, cabbage, broccoli, cucumbers, tomatoes, bell peppers.

Water and dietary fiber will provide a feeling of fullness, and low calorie will not allow you to go beyond your norm. In addition, all of the fruits and vegetables are rich in vitamins.

5. Do not eat in the product box

We decided to treat yourself to chips - pour into the bowl as much as you want to eat, and remove the bag away. Bought a bucket of ice cream - Put in a bowl of 100-150 grams, and send the rest in the freezer. So it will be easier not to lose control.

6. Reduce stress

Prolonged stress increases the appetite and cravingsEating behavior and stress: a pathway to obesity to high-calorie food. Under the action of stress hormones rapidly growing fat in the waist, and weight loss becomes a daunting task.

We can not always influence the external events, but we can change our reactions to them. Try relaxation and breathing techniques to deal with short-term stress. Migrate your brain through meditation, get positive emotions from physical exercise.

Stress leads to overeating and conserve fat. Fight stress by using different techniques and exercise.

7. Keep a food journal

Write down everything you eat during the day: the basic techniques of food, snacks and drinks.

To keep a food diary, you have to control your portions. This control does not allow you to mindlessly overeat, even if you do not intend to revise your diet. In addition, the magazine will show in what points you are prone to overeating, and what foods make up a large part of your diet.

8. Do not eat with someone who eats

If you can not get there alone, even choose people with useful eating habits.

people tend toLooking at the label and beyond: the effects of calorie labels, health consciousness, and demographics on caloric intake in restaurantschoose junk food "for the company." If your partner eats two Big Mac with a liter of cola, you are more likely to allow yourself to eat more and also order something harmful.

9. Add more protein

High-protein food helps control appetiteConsuming Two Eggs per Day, as Compared to an Oatmeal Breakfast, Decreases Plasma Ghrelin while Maintaining the LDL / HDL Ratio.. Prepare breakfast with high protein contentBeneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight / obese, «breakfast-skipping,» late-adolescent girls.And you do not think about food until dinner.

Include protein at every meal, add to your diet eggs, chicken, milk, cheese, salmon, tuna and beans. In addition to the main meal, you can cook High-protein snacks.

10. Choose foods with a low glycemic index

glucose - When you eat foods with carbohydrates, sugar levels in the blood increases. The more glucose levels rise after a meal, the higher the glycemic foods index (GI).

Foods with a high GI reduceStarches, Sugars and Obesitya feeling of fullness, causing you to eat more. In addition, these products are quickly digested carbohydrates, so that you will soon want to eat again.

The highest values ​​in the GI of white bread and pastries, sugar and sweets, starchy vegetables: potatoes and corn (popcorn, corn flakes).

11. Replace sugary drinks for water

Sweet soda knowingly sold in fast-food networks: it increases appetite. If you replace the plain water to sugary drinks, you riskThe impact of water intake on energy intake and weight status: a systematic review eat a 7.8% increase. In addition, sweet drinks increase the day calorie intake, createAssociation between sugar-sweetened beverages and type 2 diabetes: A meta-analysis the risk of type 2 diabetes, overweight and obesity.

12. Understand what has caused overeating

overeating is characterized byMood, food, and obesity for people from stress, in a state of anxiety, depression and boredomEaten up by boredom: consuming food to escape awareness of the bored self. Bad mood makes people choose high-calorie tasty meal, to escape from negative feelings and improve the psychological condition.

Awareness of the problem - the first step towards its solution. When you pull back to eating from stress or boredom, try to improve mood in another way: go for a walk, arrange home training, Call a friend.

Find out if your overeating is due to boredom and bad mood. Find a way to improve mood without food.

13. Replace bad habits to useful

Check whether you have habits that trigger overeating. Maybe you are used to eating ice cream in front of a TV or a long time to sit at the table, talking to family and simultaneously eating sandwiches and sweets.

Not necessarily to give up their habits, if they bring you pleasure. Try a little bit to change them, to replace the ice cream for a delicious tea and sweets and sandwiches - for fruit slicing.

14. Replace the carbohydrate on fat

A diet rich in fats, longer retainsReturn of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir a feeling of fullness compared to vysokouglevodistoy food.

If you are prone to atherosclerosis, not get carried away in saturated fats from butter and lard. Add more foods with unsaturated fats: nuts, oily fish, avocado. In any case, avoid trans fats from the purchase pastries and fast food.

Reduce the amount of fast carbohydrates and replacing them with fat. So you keep longer satiety and do not snack before the next meal.

15. Consider your weaknesses

Some lean on sweets, while others can not live without baking or fries. Think about high-calorie foods make you lose your head, and do not keep them at home. To fill the gap in the snack, make a sandwich with tuna, sliced ​​fruit, dessert of bananas, white yoghurt and nuts and other healthy dishes.

If you can not live without sweets and chips, at least remove them from the table into the closet to passing by do not automatically catch a handful of harmful food.

16. Ask for help

If you can not cope with over-eating on their own, lose control, and eat without feeling hungry and eating one's fill, ask for help from a psychiatrist. Early treatment can help you avoid excess weight and does not reach the bulimia.

If stress associated with traumatic events in the past, ask for help from a therapist - it will help to find roots of the problem and deal with it.