The idiom 'Your eyes are bigger than your Stomach' describes when someone wants more food than they can eat or when someone wants more food than they could possibly finish.
Common situations where we tend to overeat are;
Buffets
Parties
Holidays - Especially All Inclusive
Eating out - Especially Carveries
Family Gatherings
Snacking Mindlessly
Eating to Fast
Emotions - Boredom, Stress, Anxiety, Depression
Social Pressures
Overeating is ingesting more food than our bodies need to make energy, i.e. eating past the point of fullness. When we overeat, we often then eat even though we are not hungry, repeating then creates habits, the occasional oversized meal or snack will not adversely affect us, however overtime, overeating can cause long term health conditions i.e.
Weight Gain
Diabetes type 2
Heart disease
Obesity
Eating Disorders - Binge eating
How can we recognise we are overeating;
Counting Calories
Eating beyond the point of fullness
Mindlessly eating due to being bored or distracted
Eating till you suffer with nausea, stomach ache, wind, bloating, heartburn etc...
Eating not for the purpose of energy
Ways to minimise/manage overeating
Try reducing stress - in turn reducing the release of cortisol and the natural call to refuel
Remove distraction when eating - allow you to practice mindful eating
Eat with others that support your choices
Take time to eat - not eating on the go or whilst working at the desk, take your lunch break.
Fill up with low calorie foods; salad, vegetables, soups, and whole cereals
Keep hydrated - drink your 6-8 glasses of water a day
Drink before eating - i.e. question are you thirsty or hungry
Eat fibre - supporting your gut and feeling fuller for longer
Eat protein - burning calories as you digest and feeling fuller for longer
Avoid skipping meals
Recognise recommended protein sizes
Reduce eating foods high in; Salt, Sugar, Saturated/Trans Fats, Poor nutritional value for the calories
Say no to seconds
Those of us that overeat are not alone and fortunately there are many ways to improve eating habits and overcome overeating. Overeating is a hard habit to crack, but we can do it by using these tips to create new healthy routines.
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