Please do not blame your cravings or lack of willpower for the inability to keep track of the amount of your food. Overeating, binge eating are not always due to your body’s need for energy or food. There are many factors involved that keep you hungry all the time. We all know that overeating not only leads to weight gain, but also carries the risk of developing type 2 diabetes and other life-threatening diseases, making it all the more important to be in control of the amount of food you eat. that you consume ingestion with every meal. So here are some tips to stop overeating, especially as you are trying to lose weight and get healthy.
1. Cut out refined carbohydrates: If you are constantly hungry, it is advisable to check whether you are consuming too many refined carbohydrates every day. When the majority of your meals contain refined carbohydrates, they are providing the body with many calories with no nutritional value. And it is the body that searches for nutrients by making you hungry again. Calories are not all the same and our body needs not only calories but various nutrients to handle body processes and functions, and when nutrients are lacking, it sends out hunger signals. In addition, refined carbohydrates cause blood sugar to rise sharply, and insulin seems to regulate blood sugar. When insulin removes that blood sugar, the body needs more glucose and creates cravings for carbohydrates. To counteract all of this, start with a healthy diet like the Rati Beauty Diet, in which you consume complex carbohydrates, healthy fats, protein and fiber-rich foods that will keep you full for a long time and also help you lose weight.
2. Get 7 hours of sleep: Do you wake up hungry every morning? Sleeping less than 7 hours can trigger a sharp rise in the hunger hormone “ghrelin” and cortisol levels, causing you to eat unhealthily and greatly increase your appetite. Researchers have linked fewer hours of sleep to weight gain and increased appetite.
3. Drink plenty of water: If you don’t drink enough water, less than 2 liters a day, the body tends to confuse thirst and hunger signals, and you eat rather than drink to calm symptoms. We tend to mistake “thirst” for hunger and turn to food to curb hunger pangs by adding unnecessary calories that are hard to burn at the end of the day. When you wake up, drink a full glass of water and sip water throughout the day. Also, keep a bottle close at hand and refill it throughout the day.
4. Emotional eating: Stressful or emotional eating is a situation in which one eats to feel good and comfortable, to cope with trauma, to relieve stress rather than to satisfy hunger. It is easy to overeat under stress, and most of the time it is high-fat, high-sugar, high-calorie foods full of trans fats and ingredients that are extremely unhealthy for the human body. So instead of eating high calorie foods, “eat these things when you are stressed without stopping the diet.”
5. You Eat Foods That Are Overconsumed: Artificial sweeteners, refined carbohydrates, sugary treats, and processed foods contain ingredients made with ingredients that will make you overeat. These foods physiologically stimulate ghrelin even when enough calories have been reached. The flavors in hypersensitive foods trigger the release of endorphins and dopamine, pushing you to reach for such unhealthy food again, much like a drug addiction. The regular consumption of fast food, junk food, all of them “hyper tasty food”, leads to a malfunction of the satiety hormone “leptin” and you cannot get full even after consuming large amounts. We are particularly talking about sugary foods that activate the pleasure centers of the brain – so avoid ready meals, junk food and fast food and also say no to sugary delicacies.
6. Distracted while eating: Studies have shown that people eat more when they are distracted, such as watching TV or surfing the phone. In fact, when people watch TV, they don’t even notice the amount and type of food they are consuming. Eat your food calmly and carefully to avoid overeating.
I hope these tips would help you control your eating habits while losing weight.
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