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Tuesday, October 15, 2013

How not to overeat 10 rules to follow

How not to overeat 10 rules to follow, give definition to your mealtime, give yourself positive statements, do not immediately turn to food, the next time you feel a food urge, take a deep breath and relax, break your old dietary rules slowly, eat smaller portions and moderate portions, and seek counseling if needed. Consider the following ideas to help you handle the strong urge to overeat.



1.   Give definition to your mealtime. Have regularly scheduled meals with a healthy variety. Set an eating schedule that suits your needs.


2.   Give yourself positive statements while you examine your struggle to overeat such as: What am I thinking and feeling? What do I need to do with these emotions now, other than overeat?


3.   Do not immediately turn to food. Keep to your regularly scheduled meal plan.


4.   The next time you feel a food urge, take a deep breath and relax. Take a moment and jot down any thoughts or feelings you are having surrounding this urge. Are you stressed? Sad? Bored? Angry? Lonely? Was there anything in particular that stimulated the urge to eat?


5.   Break your old dietary rules slowly. If you have a rule that says you cannot eat breakfast, try eating a little bit.

 
6.   Eat smaller portions of foods you have been overeating. Since these foods will no longer be forbidden, you’ll probably not dwell on them or become anxious and guilty after eating them.


7.   Try to eat moderate portions, and let go of diet myths that might have controlled your eating behavior. If you are unsure what a standard portion is, use one cup, one-half cup, and one-fourth cup measuring cups, and you will learn how much satisfies your hunger.


8.   If it is difficult for you to digest normal portions, remind yourself that it may be easier for you to eat five smaller meals daily rather than three larger meals.


9.   Seek counseling. Food Addiction is more powerful than just resisting urge to overeat. The most common types of food addiction are binge eating, bulimia, and anorexia. The good news is food addiction is treatable with nutritional and medical counseling.


10.   Depression can lead to over eating.  When you are struggling with depression, your eating habits frequently suffer. Some people overeat by turning to food to lift their mood; this causes weight gain, which then may trigger worsening depression and poor body image. If this cycle sounds familiar, ask your doctor, a hotline or a friend you can trust for help. You are not alone.


 

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