There really is no special secret about how to lose weight. All you need to do is eat right and exercise. Most people they feel more comfortable with one of those things than the other. Some people seem to have no problems keeping a balanced diet, but when it comes to exercise they are lost. Luckily I have tons of online workouts to help you with your workouts if that is the area you struggle with.
Other people (I want to say this is the majority of people) can make themselves workout, but when it comes to diet, they can’t control themselves. Binge eating disorder is a serious problem for nearly 3 million adults in the US. However, I would bet that most of the population has had at least one binge eating episode. I certainly have had those days where I eat everything in site.
Today I want to help us all figure out how to stop the binge eating urge when it happens. Here are six steps to help you stop overeating.
Step One. Drink a ton of water. Some people say they are hungry all the time and that is why they end up overeating. However, often time’s hunger can be mistaken for thirst. So there is a chance you are not hungry all the time, but instead you are dehydrated. So drink more water! Drink consistently throughout the day and have a glass of water before every meal to prevent overeating. Drinking plenty of water throughout the day also helps prevent bloating.
Step Two. Write down, or take a picture of everything you eat. There are so many apps nowadays that can help you track your food. My personal favorite app is myfitnesspal because in addition to calorie intake, it also shows you how much protein, carbs, and fat you have eaten. Just enter everything you eat in a day into the app and it will show you your stats. Also, Intstagram is great for posting food pics. Snap a picture of what you eat during the day and before you go to bed, take a look at everything and see if you are happy with your meals. When keeping a food log, it is important that you stay honest. If you eat something bad, document it. Having an honest list will make it easier for you to see what foods are preventing you from reaching your goals and feeling healthy.
Step Three. Don’t buy the things that you know you will eat too much of. If you are someone who can eat an entire bag of pretzels in one sitting, don’t buy pretzels. If you have a weakness for sweets – don’t keep any in your house. I’m not saying to completely take these foods out of your diet, but you should only enjoy eating them when you go out to eat. I love chips and salsa, but I also have no self control. Instead of taking them out of my diet, I always bring a bag of chips and a jar of salsa to friend gatherings and holidays. This way I can eat my favorite food, but I can also leave the leftovers for my friends to eat. Everyone knows how terrible it feels after you’ve stuffed your face. So don’t even put the temptation there.
Step Four. Don’t let yourself get bored. I know that when I have a busy day, I don’t really get hungry. That’s because I’m moving and doing things, and I’m NOT BORED. If you are at home and have nothing to do, find something active or productive to do. Otherwise you will probably end up sitting on the couch and eating.
Step Five. Don’t beat yourself up over a bad meal. I know so many people who will say “F it, I already screwed up my diet,” and then eat all of the junk food. If you have a bad meal: drink some water, log it in your food diary, and move one with your day.
Step Six. Chew slower. If you take your time eating, you will realize when you are full.
See, it’s really that simple. No big secret, just some helpful tips.