When it comes to fat loss the only thing that will stand in your way is eating in excess of a calorie deficit for your body – so consuming more energy than you’re expending. One way that this is done and is a common issue for many people is overeating. Do you ever have moments where you haven’t exactly had a binge, there’s been no blacking out or gorging but you just know that you’ve eaten beyond your means and should have stopped way back prior to going for seconds?
Incredible fat loss transformation by our amazing Equalution ambassador Aoife.
This was achieved through independently selecting foods of her choice meeting our strategised macronutrient and micronutrient intake requirements set on a weekly basis according to her progress and goals.
Here’s some simple and easy hot tips to help you stop overeating…
1. Include protein in your meals
Protein has been scientifically proven to better satiety and ensure you’re kept fuller for longer(1).Adding a protein source to your meal even from a psychological perspective gives the illusion and sense that your meal has been ‘beefed up’ anyhow. A lot of people struggle with protein consumption due to a high carb and fat preference and will often opt to ditch including a protein source and instead chow down a high carb meal while ravishing which can cause overeating. So whether it’s a fillet of chicken to your salad or a piece of fish alongside your side of chips don’t bypass the protein and instead ensure your meal is balanced in macronutrients. If you do take on this hot tip then you would portion accordingly and instead of a whole meal size hot chips on the side of protein you’d taper down to a small side.
2. Add fruits, veggies and wholegrains
Adding nutrient density to your meals will also help to feel more satisfied and will allow you to volumise your meals without easily eating excessive calories. Some ways that you can incorporate more fruits and vegetables are by adding them as sides either through salads or steamed or baked vegetables. Use your salads and mixed steamed side of vegetables to add more vegetables i.e instead of lettuce tomato and cucumber only add carrot and pumpkin to the mix. If you don’t like vegetables take advantage of low calorie sauces and dressings to add flavour and palatability. Remember to avoid oil to reduce the calorie density of what is in its un-added-to-state a low-calorie food.
3. Slow down
Watch the pace of both consumption and the window if time you give yourself to eat. If you’re in a rush or chowing down your meal or both you’re more likely to over eat on the basis of not registering fullness. Instead, take your time to eat and schedule yourself enough of a window where you won’t be forced to be as quick as possible.
4. Pre-portion your serve
Instead of having a free for all with an uncontrolled portion opt instead for single serve portions. A good example of this is popcorn – instead of a large bag buy snack size pre-portioned packets which will prevent an ‘oops I ate the whole thing’ moment.
5. Follow a plan
Consider professional coaching to ensure you have a plan, structure, accountability and overall someone to lay out a regiment that gives you a goal and something to follow. Giving yourself too much freedom and control in the early stages of a body transformation can allow for things like overeating as you have no set plan or indication of how much you should eat for your body and goals.
6. Drink water
Whether keeping hydrated throughout the day or having water with your meal, keeping hydrated is a way to avoid hydration and/or relying solely on food for fullness both of which often lead to overeating. Aim for 1L of water a day/per kilo of body weight so for females this should be over 3L and males over 4L a day and have a glass with your meal.
Do you over eat specifically at night?
You can apply any of the above tips but can also…
1. Give yourself a calorie buffer for a treat so you don’t feel deprived.
2. Be one with your emotions and not give them away to food – chat about your sadness don’t eat it.
3. Don’t skip meals throughout the day.
4. Have nutrient dense foods throughout the day instead of empty calories
5. Implement management strategies for stress like having a tea, reading a book or mediating
6. Have a larger dinner, eat fewer calories during the day to allow for more food at dinner
7. Don’t lose sight of your goals, keep them in mind!
Maybe you’re just flying blind and need customisation in your food tailoring to the caloric and macronutrient intake needs of your body as well as showing you through moderation how to incorporate foods you love so you have an all-round balanced and satisfying diet and good relationship with food. Don’t underestimate the benefit of premium coaching with a science based method strategically calculated and customised for your trouble areas with food, your goals and food you love to eat.
Yours in Health & Fitness,
The Equalution Team