Are you trying to stop overeating? You are not alone — Many people eat too much or find it difficult to control their appetite, especially with today’s ever increasing portion sizes and fast paced lifestyle. Let’s talk about how to manage this.
Here are my favorite VEGAN HACKS to stop overeating for good.
Remember for long term success, implement each new strategy just one at a time until they become habit.
1. Eat enough protein at meals
Protein is a macronutrient made up of amino acids. It is essential for the growth and repair of the body, allowing for the maintenance of good health. Protein helps to keep us feeling fit, strong, and full, providing us with energy to get us through the day.
2. Find a coping mechanism to manage stress
Don’t allow food to be your go to form of coping. If you’re anxious can you go for a walk, journal, talk to someone, or take some deep breaths. You’ll start to be able to build your coping skills toolbox and find other ways to cope without food.
3. Eat without distractions
Too often people eat while watching television, doing work, talking on the phone. Multitasking causes you to drift and then it’s”nom nom nom.” You have little chance to realize that you’re full, and end up eating more. So put the phone down, stop working, turn the TV off…focus on your meal.
4. Chew food slowly + thoroughly until apple sauce consistency
Chewing your food properly can help in the smooth digestion and nutrient absorption. When food is not digested properly, you can suffer from digestive issues such as indigestion, acidity, bloating, heartburn, constipation, headache and low energy.
5. Take at least 30 minutes to complete your meal
Why you may ask? this is so that you can have an opportunity for your brain to catch up with your stomach.
When we eat, the signals of hunger have to move from our stomach and gut to our brain. Research has shown that it takes the brain about 20 minutes to shut off the urge to eat. If you’re a fast eater, you’ll consume more food in 20 minutes than a slow eater. By the time a fast-eater gets the satiety signals, it’s too late — they have overeaten and are now uncomfortably full.
6. Be mindful when eating
Sounds simple, but in today’s busy world mindful eating takes intention. The good news is that you can feel more satisfied than ever if you put yourself on a “distraction-free diet.” I have an entire lesson on Mindful Eating in the Vegan Girl Method.
7. Listen to your hunger cues
When I’m working one-on-one with clients, one of my questions is “Do you ever eat past the point of feeling full?” If you pay attention to what YOUR body is telling you it needs, then you’ll learn to eat exactly what your body needs over time.
8. Don’t skip meals
Skipping meals causes the body to lower its metabolism which causes us to burn less energy resulting in weight gain if done all the time.
So those are my tips to help you stop overeating – Which ONE of these can you start today?
If you are serious about reaching your healthy weight learning the Vegan Girl Method then Click to Apply so you can get the education you need from a vegan Registered Dietitian (that’s me). I can teach you how to eat for fat loss and sustainable results.
For more on how to have successful weight loss on a nutrient-dense Vegan Diet, let’s connect!