I always want to eat something, I overeat, I can’t get enough. First of all, it is worth mentioning that how much you eat is completely under your control. Even though this is the case, photos of food and desserts on social media, being at home all the time during the quarantine period, and the subsequent holidays and boredom may have caused you to lose control. Here are some tips to help you regain control!
While you are eating, pay attention to your food: Eating something while watching TV at the computer has become a habit for many of us during the pandemic, it is inevitable to lose portion control when your attention is not on your food. While this habit is fun, it not only causes you to take in more calories, it can also cause you to overeat even at your meals later in the day.
Keep away from foods that encourage you to eat constantly: If you have a lot of your favorite chocolates in your cupboard, it is of course very difficult to stop yourself from eating them. If you don’t have easy access to foods that encourage you to overeat, you won’t be encouraged to overeat. In particular, you can stop stocking up on packaged chips and chocolate snacks and replace the compartments you set aside for them in your kitchen with healthy snacks!
Consume fiber-rich foods: What if instead of eating oatmeal for breakfast in the morning, I eat cereal with the same calories? As a result of a study, we can answer this question as follows; If you ate oats, you would eat less at lunch. Fiber foods affect how much you eat afterwards, you can increase your salad portions and increase your fiber intake and prevent you from eating too much.
Make sure you’re consuming enough protein: Protein can make you feel fuller and control your hunger. Studies have shown that individuals who eat a rich breakfast consume less at subsequent meals, so make sure you get the protein you need during the day!
reduce your stress : Studies have shown that stress causes overeating and weight gain. Instead of eating a bag of chips to reduce your stress, you can find activities that will make you feel better. For example, you can exercise and feel much better.
Keep your blood sugar stable: Whole grain flours have almost the same calories as white flour, why do we prefer whole grain flour? Because the target in a balanced diet should be balanced blood sugar. You should avoid foods that raise your blood sugar quickly. Rapid blood sugar fluctuations mean you feel more hungry and eat more .For this reason, you should prefer whole-grain bread instead of white bread, and oats instead of your breakfast cereals.
Find the number of meals that suits you best: While you think that you are advantageous because you do not take calories when you do not eat lunch, you can overeat in the evening and get those calories in excess. Studies have shown that regular meal consumption allows you to eat less throughout the day. For this reason, if you determine that frequency according to your sleep time and the time period you are active during the day, you can prevent overeating. Also, don’t forget that the diet we call intermittent fasting can make you eat less because it is based on eating in a limited time of the day!
Limit your alcohol intake : In a study, the amount of food consumed by individuals who drank 4-5 glasses of wine during a meal with those who drank 1-2 glasses of wine was compared, and it was noted that individuals who consumed more alcohol ate excessively during that meal. If you want to consume, be careful to consume in moderate levels!
slow down Eating fast can cause you to overeat and gain weight. After twenty minutes, do not rush, as your hormone that will provide satiety will be secreted, chew slowly and enjoy your meal.
Take care of cooking at home: You consume more easily accessible food, so cooking at home and having healthy alternatives in your cupboard will help you control your eating. In this way, you can both save money and eat healthier.
Avoid sugary drinks: The reason you overeat at a meal may be the cola you consume with your meal. In a study, it was stated that those who consumed sugary drinks with meals ate more than those who consumed water as a drink at that meal. Not to mention the calories from sugary drinks!
Question whether you are really hungry: Are you bored or hungry? Do you want to eat because you have nothing to do, or do you really need it? Look for the answers to these questions yourself and start eating like that.
Consume healthy fats:Adding healthy fats such as hazelnuts, almonds, walnuts, avocados and olive oil to your meals can make you feel fuller after 3-4 hours.