Did you know when it comes to losing weight…
Overeating is most likely the main factor preventing you from losing weight??
Let me tell you why and then let me tell you how you can fix it.
Overeating can occur in a few ways:
- Something is so delicious you simply can’t stop eating
- You feel obligated to eat something (i.e clean your plate, or finish your meal/dessert/etc, being polite)
- You’re using food as a form of comfort in response to stress or uncomfortable feelings
- You’re over restricting and not eating enough (and then getting too hungry and eating too much)
Think of it this way…
You’ve had the ‘perfect’ day of eating: you’ve had a full and satisfying breakfast and a snack and then a fulfilling lunch and an afternoon snack and then…after dinner…you decide to have dessert. Maybe you haven’t had dessert in ages or maybe somebody made something quite yummy – you don’t know what it is – but you just can’t stop having one more bite. And then one more bite. Until you’ve overeaten and ‘ruined’ your ‘perfect’ day of eating.
This can happen more often than not and before you know it – losing weight isn’t going as smoothly as you had hoped!
But don’t worry!! Here are 4 tips to help you stop overeating.
Fix 1: Learn How to Feel Your Emerging Fullness
Getting to know your comfortable level of fullness involves some trial and error. Comfortable fullness feels like a slight pressure in your tummy and you feel satisfied with what you ate during your meal. Recognizing the signals your body uses to let you know you’re fell will help you know when to STOP eating and AVOID overeating.
A habit of overeating might come from over dieting (eating small amounts, restricting, etc.) or even from eating when distracted. When you’re distracted, you aren’t paying attention to how much you’re eating and have a higher tendency to miss your fullness cues and eat too much (I’m looking at you eating in the car or in front of the TV).
Pay attention to your body when you eat so you’re recognizing when to stop eating and when you’re comfortable.
Fix 2: Cancel Your Membership to the Clean Plate Club
From an early age, we are taught (and are probably teaching) that in order to be ‘finished’ your plate or the packet needs to be empty.
Learn that it’s okay to not completely finish your meal if you’re feeling comfortably full and satisfied. In the same way, teach your children that it’s okay to not completely finish their meal if they say they’ve had enough.
If you’re concerned about food waste, there’s nothing wrong with saving that meal for tomorrow when you know you’ll finish it. Also, establish a meal plan so you’re not buying too much and then letting food go to waste. This way you’ll know that everything you purchase will be used.
Fix 3: It’s Okay to Say ‘NO’
Maybe it’s the holidays and you’re at your in-laws and feeling obligated to eat everything (or maybe they’re being a little pushy). Perhaps you’re at an office party and feeling obligated to try one of everything. Maybe you’re already full but then the host brings out more food. Whatever the situation may be, learn that it’s okay to simply say ‘No, thank you.”
And! If you feel a tad guilty just saying no, here are some better phrases you can use:
- I would love to eat more food but I couldn’t possibly have another bite.
- Your food looks delicious but I’m really too full – but I’d love to take some home if there’s anything leftover.
- I know you spent a lot of time on this and everything looks yummy but I really want to eat this when I am properly hungry and can enjoy and savour it.
Fix 4: Recognising when you’re using food as a source of comfort is key to losing weight
Overeating when food tastes good and feeling like you can’t stop, even when you feel full, means it’s linked to emotional eating. There might be some deeper issues to resolve here…which, good news….
I can help. ?
The first step to everlasting weight loss without dieting is knowing your emotional eating triggers and being aware of real hunger.
Let’s face it – you can’t lose weight and keep it off without first getting to the real cause of your overeating. Most traditional “diets” don’t address this piece and that’s why they don’t work…
You’ve probably tried counting calories, drinking mummy shakes or restricting food after 7pm. And maybe it worked for a while, but since you’re here reading this there’s a good chance you’re still struggling to keep the weight off for good.
The way I see it, you’ve got 3 choices:
- Keep waiting for the next new diet to try out
- Keep wasting money on ordering calorie-controlled meals week after week that you don’t even really like to eat
- Get to the bottom of what’s driving your eating behaviours so you can finally lose weight and keep it off. WITHOUT having to follow a restrictive diet ever again.
With my End Emotional Eating program we’ll come up with a 3-step plan to get you coping with your emotions WITHOUT using food so that you can say goodbye to overeating and lose weight without feeling deprived.
Got other questions about overeating and weight loss? Come and join my free online community of other busy mums losing weight and ask them there. It’s free!
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