overcoming binge eating

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• on Nov 04, 2022

Slow down when you eat.

In our modern fast-paced world, it’s easy to see why so many people opt for quick and convenient meals that can be eaten on the go. However, this often means that we end up eating too quickly and not giving our bodies the time to properly digest our food. When we eat too quickly, we can end up overeating and feeling bloated and uncomfortable. Additionally, eating quickly can also lead to heartburn and indigestion.

So, what’s the solution? Try to slow down when you eat! It may sound simple, but it can make a big difference to your health and well-being. Here are a few tips on how to slow down when you eat:

1. Put your utensils down between bites.
2. Chew your food thoroughly – aim for at least 20 chews per bite.
3. Avoid distractions like TV or reading while you eat.
4. Try to eatmindfully, savoring the taste, texture and smell of your food.
5. Take your time – there’s no need to rush!

If you can make a conscious effort to slow down when you eat, you’ll likely find that you enjoy your meals more and that you’re less likely to suffer from indigestion or overeating. Give it a try and see for yourself!Original Content

Practice portion control.

Portion control is one of the most important aspects of maintaining a healthy weight. By eating smaller portions, you can control your calorie intake and avoid overeating. While it may seem like a challenge at first, there are a few simple tips you can follow to help you practice portion control.

1. Use a smaller plate. Studies have shown that people tend to eat everything on their plate, regardless of its size. By using a smaller plate, you can trick your brain into thinking you’re eating more than you actually are.

2.Measure your portions. Use a measuring cup or scale to ensure you’re not overeating. This is especially important when cooking at home, as it’s easy to underestimate the amount of food you’re eating.

3. Avoid eating directly from the package. When you’re eating out of a bag or box, it’s easy to lose track of how much you’re eating. Pour a serving of whatever you’re eating into a bowl or plate instead.

4. Know your calorie needs. In order to control your portions, you need to know how many calories you should be eating each day. This number will vary depending on your age, activity level, and weight loss goals.

5. Avoid eating Mindlessly. It’s easy to eat without even thinking about it. Pay attention to what you’re eating and how much you’re eating. This will help you be more aware of your portion sizes.

6. Slow down. It takes about 20 minutes for your brain to register that you’re full. So, if you eat too quickly, you may end up eating more than you need to. Slow down and savor your food to help you control your portions.

7.Eat more often. Eating smaller meals more often can help you control your hunger and avoid overeating. Try eating 5-6 small meals throughout the day instead of 3 large meals.

8. Avoid eating trigger foods. Trigger foods are those that cause you to lose control and overeat. For some people, these may be foods that are high in fat or sugar. Identify your trigger foods and do your best to avoid them.

9. Don’t skip meals. Skipping meals can cause you to overeat later in the day. It’s important to eat breakfast, lunch, and dinner every day. If you’re hungry in between meals, snacks on healthy foods like fruits or vegetables.

10. Practice portion control every day. Just like with any healthy habit, it takes time and practice to develop portion control. But, if you stick with it, it will become second nature. Try to be mindful of your portions at every meal and snack.

Portion control is a vital part of weight management. By following these simple tips, you can learn to control your portions and avoid overeating.

Visit mengeredstoo.co.uk to learn more about overcoming binge eating. Disclaimer: We used this website as a reference for this blog post.