We are all guilty of it! The fact of the matter is while its bound to happen once and a while (especially over the holidays), overeating on the regular is terrible for your health and your waistline. Over filling the stomach, squelches the digestive power and significantly reduces its ability to properly break down food. Not only does this mean less nutrients but it also means more toxins and usually these toxins are stored in the fat cells! Overeating can cause: -Bloating -Indigestion -Poor nutrient absorption -Nutrient deficiencies -Accumulation of toxins in the body -Guilt/ Shame -Discomfort -Weight gain Here helpful tips to help you eat until you are sufficiently sufficed, not stuffed:
- Slow down your meals. Try to make a meal last a minimum of 20 minutes. It takes a minimum of 20 minutes for the stretch receptors to register a “full” signal in the brain. By slowing things down, you will become fuller and be less inclined to overeat.
- Avoid drinking a lot of liquids with your meal. Especially cold drinks!
- Use your utensils to eat your food. Try putting the fork down after every bite and chew slowly!
- 80/20 Rule. Fill 80% of your plate with colourful veggies and 20% with your protein and fat of choice!
- Practice mindful eating. Notice the taste, texture and smell of every bite you take.
- Set your table and sit down. You are more likely to eat more and digest less when you are standing or walking around.
- Include nutrient-dense, calorie-light foods in your meals such as low-starch vegetables, fruits, nuts (1/2 handful per day), lean proteins and whole grains.
- Stop eating when you are content, tune in and listen to your body’s hunger/fullness signals
- Avoid distracted eating- you generally eat more when you are mindlessly doing it while watching a movie.