People who gain weight on a regular basis are more likely to have chronic diseases related to being overweight or obese.It is difficult to put an end to destructive eating behavior.Many people struggle with changing their eating habits.It's not impossible to stop eating.There are some simple steps that you can take to change your behavior and stop eating.
Step 1: When eating at home, use smaller plates.
If you start using smaller plates when you eat at home, you may be able to control your portion sizes.Salad plates or appetizer plates are smaller than dinner plates and can prevent you from eating large portions of food.Some studies show that using color plates can make you be more satisfied with less food.Blue colored plates will help you eat less.
Step 2: When eating, remove the serving bowls from the table.
Walk away from the serving bowls after placing the food on your plate.Individuals are more likely to eat when bowls and serving platter are on the table.It's a good idea to keep them off the dinner table.Don't bring the extras to the table, just keep the food in the kitchen.It's a good idea to put the food away before you sit down.There is no food to eat when you go back to the kitchen to clean up.
Step 3: Purchase a measuring cup or food scale.
Measure your food before you serve it or eat it to make sure you stick to the portion size recommended for you.Each person requires slightly different portion sizes and amounts of food throughout the day.The portion sizes for the food groups are as follows: 1 cup of vegetables, 2 cups of leafy greens, and 1 small piece of fruit.Adults need to eat a lot of food.Each day should include at least 1 serving of fruit and 3 serving vegetables.Grains should be included one or two times a day.You don't have to put all your food in a measuring cup if you use food scales.To see how much they hold, you may want to consider measuring plates, bowls, serving utensils and containers.You will know in advance how much you are eating.
Step 4: You can get a small portion at restaurants.
It can be hard to stick with a single item when you are out to eat.Appetizers, larger entree and dessert courses are offered by restaurants.You may be tempted with multiple courses because you have to deal with larger portion sizes.If you want an entree, consider ordering an appetizer.These are large enough to satisfy you for dinner.They serve complimentary bread, chips and crackers.It is easy to over eat when you are hungry and waiting for your meal.You could ask your server to only bring a small serving.Before ordering, speak to the server about the portion size.If it is a large meal that can feed two people, you should ask them to bring half of it to you and put the other half in a container.
Step 5: Don't follow fad diet.
Weight loss programs promise rapid weight loss in a short period of time.These diet can leave you feeling deprived and can lead to binge eating.Losing weight too quickly is not safe.The amount of weight that can be safely lost is 1 to 2 pounds per week.These diet plans usually restrict food groups or limit calories.This could cause you to over eat in the long-term.If you want to lose weight, stick to a balanced diet.It is possible to feel less hungry and more satisfied while losing weight at the same time.
Step 6: Don't skip meals.
Whether you are trying to lose weight or just have a busy schedule, skipping meals can leave you too hungry.It is recommended to eat at least three meals a day.Depending on your schedule, you may need one or two snacks.Four to six small meals can be eaten instead of the traditional three meals a day.
Step 7: Don't eat when you're not hungry.
If you are eating out of habit and not because of hunger, you could be giving your body too much.What is true physical hunger to you?It will be helpful for you to figure out what hunger is because many people eat for many other reasons.There are many sensations of physical hunger, such as hunger pangs, an empty pit feeling, slight nausea or lightheadedness.If you don't feel like eating, you may be eating for boredom or stress.Wait until you experience true hunger to eat to avoid snacking.
Step 8: You should stop eating when you are happy.
Your body can help you stop eating if you eat only when you are truly hungry.It's called satisfaction or satiation.It is your body's way of telling your brain that you have enough food for a few hours.There is a range of satisfaction.You are most likely to eat until you are full.When you are satisfied, aim to stop eating.You feel a sensation of food in your stomach when you are no longer hungry.Even if they are still hungry, most people just eat what is in front of them.When it is time to stop eating, listen to your body.
Step 9: Take at least 20 minutes to eat your meal.
If you eat too fast you are more likely to over eat.It takes 20 minutes for the stomach to send a signal to the brain.Eating slowly can help prevent over eating.Track the time while you eat by setting a timer.This will help you pace yourself.If you want to extend the length of your meal, try putting your fork down or taking a sip of water between bites.Don't distract yourself while you eat as well.If you find that you are distracted by bright colors or lights, loud noises, music or lots of people, you will have to pay closer attention to your eating habits.
Step 10: Half of your plate should be filled with healthy vegetables.
To cut down on calories if you slip up and eat too much, try to make half of your plate a fruit or vegetable.If you eat a lot of fruits and vegetables, you won't harm yourself.If you find you are still hungry after eating, skip the other foods and have more veggies.
Step 11: Drink a lot of water.
Water is needed for the proper functioning of your body.It can be used to help you decrease how much you eat.Each day you should aim for eight to 13 glasses of water or other hydrating liquids.This will help you keep hydrated and tame your hunger.Try to drink at least one to two glasses of water before a meal or snack.This will help you fill up your stomach and make you feel full.
Step 12: Don't use food as a reward.
People make the mistake of rewarding themselves with a treat if they stick to a healthy eating plan.It's counter productive to use food as a reward for eating healthy.Allow yourself to indulge in special treats for no reason at all.This will help you keep healthy eating in perspective.If you want to reward yourself for meeting a goal or for a special occasion, look for other activities or items that are rewarding to you.You could treat yourself to a spa day, a round of golf or a new electronic toy, for example, if you wanted to.
Step 13: There is an emotional eating therapist.
Emotional eating can lead to over eating.If you think you have an eating disorder, you need to seek medical help.If you work with a mental health specialist that focuses on this area, you can overcome this disorder.Ask your doctor for a local therapist that specializes in eating disorders or emotional eating.They will be able to help you deal with emotional eating issues.When you notice the problem, talk to them about how you have dealt with it in the past.It may take some time and practice before you can eat normal sized portions on a regular basis, even if you are seeing a specialist.
Step 14: Journal.
A journal can be a great way to decrease issues with emotional eating.Start with a few days a week.You can either write down your thoughts in an online journal or in a notebook and pen.How much you eat can be written about.It can take a few days or weeks to find your eating patterns.It is a good idea to keep a record of how you are feeling before you eat.The act of sitting down with a journal may force you to be present with your meal.You can list your foods in your journal.It's difficult for you to stay on track if you don't know what your triggers are.If going to the movies automatically prompt you to reach for a pack of candy and a large soft drink, skip the theatre and rent a movie.
Step 15: Distract from yourself.
If a food craving hits or you're upset and craving food, try to distract yourself before you eat.Food cravings and the desire to eat are very fleeting.The craving may go away if you just give yourself a few minutes.Start with 10 minutes.Go for a quick walk, read a book or do a household chore.You should revisit your cravings.You can come up with a list of other things to do.When you experience an emotional food craving, this will help you feel more prepared.
Step 16: Make a plan for slip-ups.
Everyone makes mistake, no matter what goal or change you are trying to make in your life.Don't let a slip up make you feel depressed.Making mistakes is part of the learning process.Don't give up if you have slipped up.Get back on track with the next meal or snack.If you get into the mindset that your whole day is ruined because of one mistake, you should give up.If you have a slip up, talk to your therapist.