An Overeating disorder isn't something that happens overnight. We don't go from eating regular sized portions to supersized in one day. And the same with our weight â we don't wake up 20 pounds heavier overnight. It's a gradual process, and it's the same when trying not to overeat â it takes time, effort, patience and willpower.
Unfortunately, it's all too easy to overeat in today's society. Overeating disorder is becoming more common, thanks to hidden fats, poor nutritional labelling and a lack of dietary awareness. These things make it a minefield to even understand what we are eating, let alone if we are overeating. Some foods even contain chemicals to trigger the urge to eat, meaning we eat even more. Did you know that some restaurant portions are now 300% bigger than they were 20 years ago? No wonder we are all struggling to fight the fat!
Here are some suggestions of how you can deal with an overeating disorder:
Check your emotions â is how you are feeling the trigger to your overeating disorder? Seek advice from a professional to understand why you are feeling the need to eat. If you eat to 'treat' yourself, find some other feel good reward, like a relaxing bath, or a trip to the movies (no popcorn and soda, though)! Build your self-esteem and the need to eat may just disappear!
Break old habits. Maybe you are a snacker when you're bored. Ditch the cookies and replace them with fruit. If you have no choice, you'll take the healthy option.
Seek support. Join a support group, such as Overeaters Anonymous, who can motivate, guide and inspire you in your quest to treat your overeating disorder.
Speak to a physician or a nutritionist and get yourself a healthy eating plan. Or, pick up a copy of Jamie Oliver's Food Revolution â and use it!
Cut out the sodas. Sodas â even diet ones, cause our blood sugar to fluctuate, and can make us feel hungry, even when we are full. So make Smart Drink Choices for Weight Loss.
Drop the sugar in your coffee â sugar in drinks causes the same blood sugar fluctuation as sodas. Ease yourself off them until you're sugar free.
Try a low GI diet. A GI diet doesn't feel like a diet â you can still eat pasta, bolognaise and lots of other great foods, but, as above, it helps you control your blood sugar, making you feel fuller longer.
Know your portion size â One meal should equate to a portion of protein â which should just overlap the palm of your hand. Starches, pasta or potatoes should be the size of your fist. Vegetables should be two open handfuls â for salad, make that two. Doesn't sound much, but that's what it should be â and if you've got small hands â they fit your frame, so no cheating!
Kick out the processed food. Processed food contains lots of hidden fats, sugars and additives and can lead to overeating without knowing it. Get in the kitchen and get cooking. It doesn't have to take time â you can have a great meal on the table in 20 minutes.
Drink a glass of water before each meal. This helps the body to feel full, making you less likely to overeat.
An overating disorder is for most of us, related to our frame of mind. If you can develop your self-esteem and start to love yourself, then you should be able to go on to build a healthy relationship to food. But, whatever happens, never stop trying and never give up - you can do it - you can fix your overeating disorder!
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- Smart drink choices for smart weight loss