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Tips to avoid overeating?



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GABBAH
SparkPoints: (105)
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Posts: 64
12/20/11 6:41 P

I think raw cabbage is great for this. Really filling, PACKED with healthy nutrients and very few calories.



MAYBER
SparkPoints: (79,244)
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Posts: 9,014
12/20/11 5:37 P

I use portion control to help me with overeating and am very careful with seconds
High calorie foods just one bite satisfies me
One day at a time



NEEDTOLOSE100LB
Posts: 243
12/20/11 2:17 P

Looks like all the "tricks" have been accounted for. Keep busy, exercise, drink water, brush your teeth...etc. Keep up the good work Sparkers!

L.



PERDY53
SparkPoints: (1,642)
Fitness Minutes: (1,546)
Posts: 32
12/20/11 10:55 A

i do a lot of computer data entry for my genealogy research and I crochet on occasion. But my best task to keep me from eating...reading a good book that I can't put down.

If that won't work, I take a nap...because I am usually tired and tend to gravitate towards food when I am tired.



CINEMAPERSIANS
SparkPoints: (11,718)
Fitness Minutes: (9,097)
Posts: 19
12/20/11 4:54 A

I would suggest eating a bowl of a clear chicken or vegetable broth at the beginning of lunch and/or dinner, which is very filling, but not very high in calories. That can make you feel more full so you will naturally eat less.



EGRAMMY
Posts: 12,931
12/19/11 5:39 P

Eat a plate of vegetables first.



MELINDAM85
Posts: 499
12/19/11 4:50 P

Go slowly. I wasn't able to stay within my calorie range for the first few weeks, but I cut back slowly over time. Now, I'm sometimes so full and have to force myself to eat more to eat my minimum calories for the day!



LOISY3
Posts: 38
12/19/11 2:35 P

I, too, like this comment. When I want to be sure I have eaten all I will eat for the day, at 8 o'clock, I brush, floss and stimulate my gums. This is a nightly task I don't look forward to, so I won't eat again after brushing my teeth.



ADRIENALINE
Posts: 4,787
12/19/11 2:12 P

Supplements and cures that claim to suppress your apetite can include hidden ingredients or certain chemicals that can lead to side effects.Green tea is a great alternative. As the name suggests, it is just another variety of tea. Green tea is rich in antioxidants and powerful compounds called catechins and polyphenols. Certain varieties are also rich in ECGC compounds which are the same as those in red wine. However, the concentration of these compounds in green tea is much more as compared to red wine.

Having green tea a few minutes before having carbs and such foods can prevent an increase Insulin levels and potentially prevent fat accumulation.







LIVINGPROOF006
Posts: 918
12/19/11 2:08 P

I am going to start using some of these tips!



GABBAH
SparkPoints: (105)
Fitness Minutes: (0)
Posts: 64
12/19/11 1:15 P

It suppress appetite/reduce hunger, improves fat metabolism/metabolism in general. Very healthy too.

Edited by: GABBAH at: 12/19/2011 (13:16)


HANNAHLU1
Posts: 178
12/19/11 1:04 P

What exactly will green tea do.....does it fill you up?



GABBAH
SparkPoints: (105)
Fitness Minutes: (0)
Posts: 64
12/19/11 12:32 P

Tried Green tea?



BAMBI31311
SparkPoints: (12,357)
Fitness Minutes: (8,572)
Posts: 498
12/19/11 10:42 A

Hi Sarita, many of us fall into the emotional eater category at some stage.

My strategy is to only have clean, wholesome food in the house, never any junk, and I am too lazy to leave the house to go and buy something I know I shouldn't be eating. That being said, I have binged on healthy foods too, like nuts and raisins or even dry muslei, or bread.

It is helpful to have raw carrots, celery, cucumber and cherry tomatoes handy so you can snack on these when you feel the urge to splurge. Slices of apples, or some other fruit.

Think about what is going on in your head, what's triggering your need to eat ? Leave the house, go for a walk, keep yourself occupied, jump on the computer and email one of us.

Keep busy and active. Good luck to you ! emoticon



JCWMILLS
SparkPoints: (1,530)
Fitness Minutes: (797)
Posts: 34
12/19/11 10:30 A

Do something to keep your hands busy--I crochet.



PATRICIAANN46
Posts: 10,268
12/19/11 10:27 A

I eat 6 smaller meals/day so that I am not as hungry and tempted to eat more than I should.



CICELY360
Posts: 2,747
12/19/11 10:21 A

I drink lots of herbal tea.



PATRICIAANN46
Posts: 10,268
12/18/11 4:11 P

To avoid overeating last night, I had two large glasses of water and a bowl of soup before the main course.



TMNOLLAN1
Posts: 113
12/18/11 3:32 P

Definitely plan ahead as to what you plan on eating. Stick to that plan and allow yourself to enjoy a bite of something you know is not on the plan. Make sure and bring your own food to work, so as not to become so famished that you will eat just about anything in sight.



SCHMITZ84
Posts: 301
12/18/11 12:13 P

Definitely drinking water helps....and if you're going to a party that you know will be tempting you to overindulge, eat a small meal first, that way you can indulge in some things that are worth it without being ridiculously hungry and filling up on the not so great things.



SEAJESS
SparkPoints: (37,074)
Fitness Minutes: (10,975)
Posts: 2,467
12/18/11 11:46 A

I second the comment about drinking water first and add maybe two... or even three glasses.

And yes, saying a blessing and really thinking about the gift of nourishing food and all the hands involved in bringing it to the table shifts everything.

Never eat out of bags, over sinks, in front of the frig; always set a pretty place, sit down and concentrate on what you're doing.



WHOLEBODYHEALTH
Posts: 219
12/18/11 11:15 A

Some simple helpful hints from Jessica!
1. DRINK A BIG GLASS OF WATER BEFORE INDULGING. SOMETIMES YOU'RE JUST THIRSTY.
2. Then afterwards, if you're still craving that particular food, go have it!
3. Breathe in and out 3 times before eating.
4. CHEW your food until it's liquid in your mouth.
5. Practice *gratitude* prior to eating. Pause & thank God for your food.
6. Make eye contact with others at your table.
7. Don't multitask at meal time. Eat, and focus on taste, texture, enjoyment.

www.jessicayoder.com emoticon emoticon emoticon emoticon



SWIMMAN
Posts: 2,302
12/18/11 10:56 A

I like Fizzbanger's idea of brushing your teeth after finishing ... it would be hard to have seconds at this point :-)

I try to not get myself in situations where I can go on a feeding frenzy by making sure I am eating carrots, kiwi fruit and other easy to eat fruit throughout the day to take the edge off my hunger AND it helps keep me from eating the empty calories of sweet and carb filled alternatives I crave.

- Thomas



SHELLYKOCH1
SparkPoints: (10,122)
Fitness Minutes: (8,670)
Posts: 846
12/18/11 10:41 A

When we go out to eat, I get a to go box at the beginning of the meal. When it is served I put 1/2 in the box immediately. Also rather than totally deprive myself and the go totally over the edge, I will occasionally give into temptations and allow myself 3 bites. Kind of like the 5 second rule if something falls on the floor,



FIZZBANGER
SparkPoints: (910)
Fitness Minutes: (2,222)
Posts: 13
12/18/11 10:31 A

Look at the label on packaged foods and portion yourself one serving. Put the rest away.

Wait 20 minutes before going for seconds. Brush your teeth after you feel like you've eaten enough food but want more.





LEAHOBI
Posts: 64
12/18/11 8:37 A

Take a picture of everything you eat. Also take small bites and thoughly chew and enjoy your food. Add spices to your food to make it flavorful. Food is like your body; it isn't about size but quality. Don't give up if you over-indulge a few meals; everytime you eat, it is a chance to control your portions. Best of Luck.



SARITAMONTEL123
SparkPoints: (1,324)
Fitness Minutes: (235)
Posts: 114
12/18/11 12:40 A

yes i am a overeater but also a emotional eater. it's like crazy you know i don't even think about food until i start my diet. than all of sudden i want to eat everything in sight. it's just crazy it's like i sabotage myself from losing weight. what can i do to stop doing this.



EXOTEC
Posts: 3,136
12/17/11 1:06 P

I've learned to ask myself WHY I'm eating. I present myself a food option; if it doesn't appeal, I translate that to not being truly hungry ... just having an appetite. Hunger implies sustenance in pretty much any form, IMO.

I also have to be very critical of my eating schedule. My husband is diabetic and has to have food on his own schedule. If I eat alongside him, I overeat. Luckily we can manage to coordinate our meals in many cases, but if it doesn't work, we can also eat separately (to each of our benefits).

Keeping the nutrition tracker here on SP has made a HUGE impact on how and what I eat! I have manually entered nearly everything I put on my daily tracker, and as a result I am intimately acquainted with the nutritional values (or lack thereof!) that I'm putting in my mouth. Things that we're trained to believe are "healthy" turn out not to be in a lot of cases.

Using smaller plates sounds like another excellent tactic. It feels a bit strange to go to unlimited buffets and come back to the table with a tiny little dab in the middle of the plate anyway!





KNACKERED_KITTY
Posts: 60
12/17/11 10:45 A

A few things I do when I am trying to physically eat LESS....

If I'm home and have just cooked dinner, I find that if I put my plate together and IMMEDIATELY package up the leftovers for the next days lunch, I won't go back for seconds.

Instead of eating snacks I love (like pistachios), I have snacks that I only like (like diced peaches). When I REALLY love how something tastes, I simply do not stop eating. I will eat until it's gone, even though a stomach ache, even through a sliced up mouth and burning lips.

When I'm in a really bad spot, sometimes just putting meals together I just outright dislike will get me to only eat one serving, instead of three or four.

.... seriously, writing it out like that makes me think I've got way more issues than I thought O_o....

Other things I've been doing is to literally stop and buy dinner items the day of the meal. Like last night, I wanted Salmon, but the salmon at home was frozen. I stopped at the store and got half a pound - fully intending to eat the whole thing for dinner. When I got home, I cut it in half, cooked it and packaged up one half for lunch the next day. Tonight, I'm diong the same thing with chicken tacos. Until I can physically stop myself from bingeing, I have no choice but to make it impossible to overeat.

Next stop, finding a psychogolist. O_o



BRITOMART
Posts: 7,400
12/17/11 9:37 A

I put away all my big plates and bowls, replacing them with Japanese bowls (hold a max. 1 C) and salad-sized plates (6-7" diameter).

When I eat out at a smorgasbord-type place, I use the same strategy--look for the salad plate for dinner.

I measure & track everything. Just knowing that that extra dollop of sauce is X calories is often enough to undollop it for me. I've learned I can't, in the long run, trust my eyes. To quote my mother of blessed memory, the eyes are bigger than the stomach.



SUNSHINE6442
Posts: 1,802
12/17/11 8:52 A

Get rid of sugar and salt. Sugar makes you crave more food and salt retains fluids. Eat more fresh veggies and fresh fruit and very little meat. Chicken and turkey and eat a salad everyday. Count your calories and log them daily. Try to stay at 1200 calories and exercise if you can. Walking is best and keep moving throughout the day. Most diets are based on low glycemic foods, eat as if you are a diabetic and you will lose! Choose low glycemic fruits like tangerines, apples, pears, plums, peaches, kiwi & eat lots of berries. Good Luck



N16351D
Posts: 2,349
12/17/11 8:46 A

Drinking lots of water throughout the day helps me not overeat. Before finding SP, I would drink fruit juices. Now I only drink water; no coffee, tea, alcohol beverages, juice etc. It helps me feel full, and helps all systems in my body.

What else helps is "HALT" from weight watchers program. Am I Hungry, Angry, Lonely, or Tired? Check those before over-indulging.

My trigger for overeating is stress. I still overeat when under much stress at work or home. Having taken all "empty" empty calorie foods out of the home (candy, cookies, ice cream, etc.) helps me to THINK what I put into my mouth. I snack on healthy options now.



MASA0606
Posts: 965
12/17/11 3:15 A

Keeping myself busy. I find I eat more at work when I am bored than at home. At home I am always too busy til late at night and can find myself going for hours without even thinking of food but when everyone goes to bed I get up and go to the cupboard often. So I keep busy to keep my mind from it.



EUCLASIA
SparkPoints: (13,624)
Fitness Minutes: (12,892)
Posts: 220
12/17/11 2:22 A

Eat with someone :D



LACYHAFEN
SparkPoints: (95)
Fitness Minutes: (145)
Posts: 1
12/17/11 2:13 A

One bad decision can lead to another bad decision.. But one healthy decision often leads to another healthy decision. If I find myself wanting to overeat, I will try asking myself how this is going to affect the rest of my day/goal.

Also, if you find yourself wanting seconds (especially around the Holiday season) try walking away for about ten minutes, and drinking water. Chances are you will beat your craving and feel great



LISAGOULDIE
SparkPoints: (19,238)
Fitness Minutes: (21,073)
Posts: 563
12/17/11 12:00 A

buy snack or bite size options of your favorite treats!



GETIT2GETHER
SparkPoints: (27,855)
Fitness Minutes: (18,577)
Posts: 740
12/16/11 10:44 P

Eat off a salad/7 inch plate.



DAKOTADEBBIE
Posts: 127
12/16/11 7:36 P

What works for me is tracking, weighing, & measuring everything that goes in my mouth. I also eat foods that have at least three grams of fiber in them. Fiber helps to keep you feeling full longer. I usually eat a salad loaded with veggies and two tablespoons of light or fat free dressing with lunch and dinner. The salad helps me to stay satisfied. I also add some fresh fruit to my salads, for example diced apple, a few pare slices, a Tsp. of raisins or dried cranberries, or orange sections.

I also spend at least 90 minutes in the gym combing strength training and aerobics, I do not want to ruin my workout by overeating. It also helps to be mindful of what you are eating. Are you really hungry or are you eating out of boardom, or because you feel depressed. Think of why are are craving food before you sit down to eat.



LORILEEPAGE
SparkPoints: (57,538)
Fitness Minutes: (41,046)
Posts: 1,892
12/16/11 6:11 P

I decide what and how much I'm going to eat using my tracker and stick to it. Tracking has helped me lose 65 lbs. I don't like to have to record anything more than what I planned for . I am honest with myself and won't fudge on what I record. I'd only be cheating myself.



STDWYNWEN
SparkPoints: (11,168)
Fitness Minutes: (4,491)
Posts: 551
12/16/11 3:04 P

A couple of things I do to make the proper portions I put in front of me seem like more:

Cut my food into smaller pieces and don't put so much on my fork. I don't just stuff an orange wedge in my mouth anymore, now it's about three bites.

Nothing goes into my mouth until I've swallowed what I'm already eating and mentally count to three. This had slowed my eating way down and I'm more satiated.



SALESSE
Posts: 2,795
12/16/11 3:01 P

for myself the best way to eat is tracking my calories, i lost 67lbs with that
i eat slow naturaly and i can feel full easier but not long after i get hungry again that mean i
have not eaten enough so by counting my calories i see,
if i am really fun or just fell like it
so that i will not overeat

i am allergic to whole wheat, and should not eat soya because i take medication for my thoridhard to lose weight with having problem with my throid,
when i lost all that weight i was doing at lease 1 hr cardio and at the weekend i was going to the dance friday, saturday and sunday and i was not just listening to the music i was dancing from 9\:00 pm to 1;30 am and did not missed many dance, ,also on sunday we had2 hours of line dancing
But i had a knee replacement last summe about 4 mtss ago so my exercise are not too much
i do the gazelle about 20 mins at time and some stretching but i have to make sure i do not put any weight on my knee, plus i have fibro and winter time it is a very bad timetoo much change in temperature so also too much pain, but where there is a will there is a way,.




OHMEMEME
Posts: 364
12/16/11 2:32 P

There is tons of info out there and much we've already heard or know...but just recently on The Biggest Loser the doc told contestants that it takes 4-6 wks for your brain to truly register that the body really does not need "that much food." However, 3 days of eating unawares redirects the brain to wanting -"needing more." Therefore balance is very necessary not to send yourself in a tailspin. Don't fret, get discouraged, feel guilt, etc... that will lead to self-sabatage just remember the physiological facts and retrain your brain. I know, I know...easier set than done but...remember it is not because you are a failure but a metabolic FACT that we feel ....Keep reading...keep researching...keep praying...strive for balance not perfection...go back to the basic facts again and again and again...
Best Wishes and Happy Holidays to all fellow Sparkers.



EMMANYC
Posts: 1,702
12/16/11 2:11 P

When I first started working on weight loss, I tried to track what I was eating - before I ate it. That way, I had an opportunity to tweak my portions, and the relative proportions, of the foods I was eating, to reduce the calories but increase the nutrients and enjoyment factor.

For example (and I know this isn't exactly the right example for you don't eat a lot of starchy foods), but when I realized how many calories there were in my 2-cup serving of pasta plus sauce, I quickly adjusted the proportions so that I had 1 cup of pasta and a larger serving of healthy, veggie-ful and lower calorie sauce.



JESTGAR
Posts: 58
12/16/11 12:47 P

I'm unable to eat wheat, barley, rye, corn or soy. I can only eat small amounts of other starchy foods or my blood sugar spikes and drops. My diet consists of mainly vegetables and meat, with ~1 cup of brown rice, or 1 potato per day. Today I splurged on an apple. :)

Sadly, I could eat an entire package of ground turkey with a can of chopped tomatoes cooked together. That's my problem....



MJROBB
SparkPoints: (11,427)
Fitness Minutes: (14,195)
Posts: 119
12/16/11 12:22 P

Like others, thinking about my daily calorie count and tracking all I eat helps, but I've got another suggestion as well: WHAT are you eating? I've found if I eat starchy carbs, I'm rarely satisfied and just want more and more and more. Check out your tracker: lots of cereal, pasta, bread, crackers, cookies, pretzels, etc? Make a 3 day effort to cut them out. Add in salads with lots of stuff on them (but no crunchy carb things), LOTS of protein, don't worry so much about healthy fats and make a BIG effort to avoid starchy carbs for those 3 days. You don't have to eat "low carb" specifically; don't worry about carbs from fruit, veggies, and dairy. Evaluate how you feel on day three. Less munchies? More satisfied with your planned meals?

It's really helped me a lot.



SUSAN_FOSTER
Posts: 1,228
12/16/11 11:10 A

Stop, rest, assess. Basically, pause periodically through the meal and ask yourself - am I satisfied? If so - stop. Even if you still have food on your plate, leave it.

Also - slow down. Pause between each bite.



HMATTAX
SparkPoints: (11,754)
Fitness Minutes: (3,290)
Posts: 222
12/16/11 11:03 A

Like others, writing down what I eat helps immensely. One thing I also have found is that I need to consciously identify WHY I am eating: hunger, pain, emotional stress, boredom. I find that I mindlessly eat less if I identify the trigger for the munhcies, then decide how to address the problem.
--Heather



MEMEME75
Posts: 658
12/16/11 10:13 A

I agree with DEBJAE. I find that the more I make myself accountable to writing down everything that goes into my mouth, the less likely I want to overeat. My biggest problem has not been eating junk, it's just eating too much everyday.

I have to stop and pause and say am I hungry? How many calories have I had so far today? How many more can I have? overall, tracking my intake is the best for me.



DEBJAE
Posts: 2,498
12/16/11 8:37 A

Little sticky notes on cupboards and refridgerator that say "are you hungry?"

I believe in portioning out snacks/meals.

Tracking everything I put in my mouth helps...I think about the calories and where I'm at on my daily range if I have the urge to eat when I'm not hungry.

For me, it's not worth it to consume extra calories if I've got to work twice as hard to burn them off.

emoticon



JESTGAR
Posts: 58
12/16/11 8:30 A

My issue is less that I eat poorly, and more that I just eat too much. I'm working on developing strategies to lessen the amount I eat and I'm hoping for some ideas from you.

Some things I do now are:
pre-portioned meals
drink a big glass of water before eating
take a short walk if I have an urge to eat too soon after a meal

others?



 
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