I am 50 years old, active, and healthy, but I am overweight. I simply eat too much.
Plan your meals ahead of time; the more you can prepare in advance, the less likely you are to make rash food choices. Even putting out a basic weekly eating plan can help.
First, sip water to see whether you’re genuinely hungry or merely thirsty. Second, be sure you are not eating out of boredom. Consider taking up a hobby. Take a walk outside, read a book, do housework, etc. The goal is to break your habit of instantly thinking about eating when you’re not hungry. Third, eat gently and pay notice when you naturally finish eating. Most of us go for a drink when we’re already full, but we keep eating because we’re enticed to do so because there’s still food on our plates. Especially given the huge amounts we are served today.
Please avoid all buffets. Paying one price for “unlimited food” is not the same as entering a money booth at a casino and freely collecting all the cash you can. You’re actually cheating on yourself. I won’t lie: I still enjoy eating, but it no longer rules my life. I only think about eating when I’m hungry. I now adhere to the “two-fist,” meal portion regulation. I eat until I’m 75% full before cutting back. I always know what I can set down. Instead, I cut it in half and ate the other half three hours later. To break free from food addiction, it’s necessary to undergo physical changes.
Before you start eating, cut your meal into bite-sized pieces. Second, reposition the pieces on your plate until they are absolutely symmetric. That is, make the right and left halves of your plate look identical. Finally, press your eating fork three times against the top of your food.
Maintain a clear approach. When we try to make too many changes at once, we become discouraged and lose motivation. Try to perform one item at a time on a regular basis, and once that becomes a habit, move on to the next task. For example, start packing a healthy lunch every evening to take to work the next day, or go for a stroll after work.
Thank you.
If feasible, seek three-dimensional assistance from a medical practitioner, a decent nutritionist or diet specialist, a fitness trainer, and a personal coach who can mentally prepare you and keep you motivated to achieve your goals.
Fasting, particularly intermittent fasting, is beneficial. For me, going without is easier than cutting down. However, I understand that reducing quantities is essential.
Push back the hours and miss a meal. Drink plenty of water and go for a walk.
However, the trick to eating less is to be so engrossed in what you’re doing that you forget to eat.
You cannot control your hunger, but you can control how you respond. So consider all your choices. One of the benefits of taking a nutrition class is learning about different options and nutrient-dense foods. Let’s say I’m hungry yet don’t want to gain weight. I could consume a protein bar, but if I don’t know about some things, I won’t realise there are so many other options accessible, or that protein bars are high in sugar and chemicals. So there’s greek yoghurt or soft/hard cooked eggs, muesli, sweet potatoes, apples and some almonds. Eating slowly and sipping water or tea can also help with hunger.
Diet plans generally include items that you can have on hand if you wish to snack. This could include toasted puffed rice (murmura), a handful of nuts, a few pieces of fruit, a cup of yoghurt, or whatever your diet allows. Keep this handy. Never starve – when you’re hungry, reason and diet go out the window. Keep authorised snacks on hand and eat within your dietary restrictions.
Self-control must be practiced by deciding on a course of action and sticking to it, focussing on long-term goals. Exhibiting some self-control when it comes to what we put in our bodies is only part of the tale. We could eat much healthier if we educated ourselves about nutrition, lifespan, and how our bodies work.We need a single drive or pursuit that motivates us with each breath. Shallow ambitions, such as shedding a few pounds to look good for a friend’s wedding, will not allow us to maintain self-control for long.
Meditate a little every day. That’s the finest method to maintain self-control. You can practise the Art of Living’s meditation programs. Eat only what you need and avoid everything else that is bad for your health and mind. Certain foods are not good if you wish to maintain self-control. For example, eating too many onions, garlic, chillies, and oily foods can undermine your self-control efforts.
You can discuss this with your doctor; there are numerous types of medicines that can help you regulate your appetite. This also includes gastric bypass surgery, which reduces the size of your stomach to half capacity, preventing you from stuffing yourself. However, if you are serious about this, don’t get too creative with fatty beverages. I have a friend who had the procedure and shed almost 100 pounds before gaining 70 pounds from eating a lot of ice cream and heavy liquid foods.