We all knew what it was after a session of overeating while eating, which begins with pure innocent pain, accompanied by our inability to control our appetite and our portions, which ultimately leads to overeating and its consequences.
This feeling lethargy, bloating, nausea, laziness and sleepiness and the nightmare continues!
Careless interruption in social gatherings | Not enough nutrients in your body | Ignoring portion sizes | Do not eat enough foods | There is, when severe starvation pain | 6 easy ways to prevent overeating
Although none of us objects to feel this from time to time when the food served is really worth it, and this justifies giving up our self-control at this particular time, it does cause concern if it becomes a practice and you feel the side effects of overeating often.
And then you know it's time to understand why!
In this article we will present you five possible causes or situations that will lead you to overeating, and we will leave you regret later.
We are also going to discuss how to prevent this, because prevention is always better than cure! So, let's begin!
1. Careless communication in social networks
What about the party worries us the most?
Definitely a spread! Many of us who are weight-conscious begin to plan and look forward to the delicious dishes that we are going to eat at the upcoming party.
In order to “compensate” for the indulgence in which we are going to dive (and this has already been decided, by the way!), We even skip our lunch (sometimes even breakfast) in order to make room for distribution.
We do not want to miss a single dish! Here we miss the bus. Making room for hard fun by skipping meals is a bad idea.
This leads you to overeat immediately and to make up for the “sacrifice” that you brought during the meal, you eat more! And here you are – acidity, nausea, nausea – this is what you feel, and no one except you should be blamed.
2. Not enough nutrients in your body
If overeating has become your second nature and you are constantly hungry and thinking about food, your body can struggle with a lack of food.
Although you can genuinely try to control your appetite and eat clean and healthy food, you may be losing your body. nutrition.
Just uploading to salads and fruits while eating is not enough. It will make you feel much more hungry than you can imagine, and that is when overeating gives way.
In addition, the load on too many refined carbohydrates can very soon make you feel hungry and lead to overeating.
Initially, refined carbohydrates provide energy, but ultimately cause a surge of insulin in your body, which leads to a decrease in blood sugar levels, which very quickly leads to a thirst for food – and, consequently, to overeating!
Find out more – why having a weekly meal plan is a great way to eat and stay healthy.
3. Ignoring portion sizes
Provided suitable serving sizes for each person may be different, not knowing what the correct serving size is for your body, and appetite can cause overeating and then a feeling of discomfort.
You should know your serving size and try to stick with it, even if you are attending a party.
Just filling your plate with everything that is, and throwing everything in the stomach is the worst thing you can do.
Even a simple home meal is best when eaten in moderation, which can make you sleepy and you can just fall asleep when you really need to work on this important presentation.
And keep in mind, the effects of gluttony do not leave you even after waking up. It keeps very well!
Foods that contain fruit and vegetables high in water and inadequate food intake can lead to overeating. This is because water helps you replenish, and it is also without calories.
When you do not consume enough foods, there is not enough water in your body and you will soon get hungry.
That's why chewing a fresh salad right before you sit down for a meal is a great idea, because half of your appetite is already saturated and you end up consuming less food and calories while eating.
5. Food with a strong stalemate
Naturally, you will not be able to engage in conscious eating or watch portions of food when you are hungry.
When you are overly hungry, you do not pay attention to healthy food options, because foods high in calories and sugar seem more tempting.
You tend to turn to unhealthy things, even if the spread has options for healthy food.
Extreme hunger pangs also cause you to forget about the portions of food that match your appetite, and you are prone to ruthless overeating.
This is quite common – to dream of heavy and unhealthy foods, such as pizza, burger, chips or donuts, when you are hungry … who then wants a salad?
6 easy ways to prevent overeating
1. Avoid pointless chewing at a party. Decipher whether you are hungry or not.
Make a conscious decision to stay away from this plate of chips, nuggets and other tempting snacks, if you at least a little feel that you can do without them.
Our mind often distracts us to attractive food, but it is completely up to us to control it.
Scan the buffet before filling the plate so that you can think and carefully decide what you would like to have and what you prefer to avoid.
2. Do not take a large plate while eating. Take a small plate and fill one third with its desired products, and the rest of the plate should be covered with salads and fruit.
So you can enjoy the best of both worlds.
3. Proteins and fiber-rich foods make you feel full longer. Focus on those! Enjoy grilled chicken or fish, tofu, chickpeas and other high protein foods.
This will keep you replenished with meals, except that you will be full.
4. Make the most of your diet. Even when you enjoy refreshments, do not forget to add fruits and vegetables to them.
5. Always have a glass or two of water before you sit down for a meal. It keeps you full.
Avoid drinking water immediately after eating, as this causes bloating. Wait half an hour after eating to drink some water.
6. Going to a party? Grab a snack before quitting. Take the fruit with a handful of nuts before you go.
Hope this article has helped you! Please let us know in the comments section below.
To learn more about health, weight loss and proper nutrition, talk to our Truweight nutritionist today. First consultation with us. Click here to help.