If you are an overeater, it can become particularly problematic throughout the holidays and family gatherings, where there is a lot more food around than usual.
If your head thinks I really should not be eating this but you cannot stop, here are several steps you can take.
1. Set a goal in mind hence the breadroll doesn’t tempt you. It is never recommended that you eat bread before starting meals, it may need your appetite away. It is always a mistake. Rather than waiting until following your holidays, start now. Think about what you are considering eating. It’s not the Last Supper. It’s just another meal.
2. Decide whether you need to lose weight, put on pounds or stay the same weight. Every time your meals are offered, think: “I need to shed pounds more than I need to eat that – what is more vital that you me? I can say ‘no’. Try and keep the goal on top of your head. Any noshing when you sit down to consume, will greatly diminish your appetite and capability to take advantage of the meal.
3. Plan ahead by visualising instead. In that way, if something you come accross you’ll know whether or not this was section of your plan. You’ll do better than had you do not were built with a plan.
4. Cut each bite of food into small sizes. Big mouthfuls can result in indigestion and won’t enable you to really savour the meals.
5. Put utensils down between bites of food. Fill up on ambiance and conversation. Enjoy the company and watch them eat instead!
6. Try not to drink excessive wine or water throughout the meal, this may hinder efficient digestion.
7. Make sure the mouth area is empty before inserting more food. The slower you eat the more memorable and enjoyable the meal (and after the meal) is going to be.
8. When it comes to dessert – think: how full am I? Is the dessert really value it? You are going to be feeling satisfied as soon as dessert is offered, which means you are aware that any extra food you take in at this point will just get stored as fat. If you bear this planned, you may feel more ‘in charge’ and in a position to just say ‘no thanks’. The humble mince pie can contain an enormous amount of sugar. Think about it.
‘The longer you stay sitting at the table, the harder you will probably be tempted to nibble on’
By Ros Astaire Weight Management & Nutrition Coach WeightExpectations