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22 Simple Secrets That Can Help Prevent Overeating

#11 Is A-M-A-Z-I-N-G!

Self-control, particularly in the area of food, is a struggle to many. Eating too much in one place or taking too many calories all day long are common habits that can be difficult to break. With the passing of time, consuming too much food can increase your weight and risk of chronic diseases such as heart disease and diabetes. It can also prevent you from achieving your health and wellness targets and can have a negative effect on your emotions. While it can be challenging to stop the cycle, there are ways to make a difference to this unhealthy habit.

1. Avoid putting restrictions on your favorite foods.

Too restrictive eating habits can lead you to binge. The key to a viable, healthy diet is to focus most of the time on food that is whole and unprocessed while allowing you to have a treat.

2. Find out your weakness.

Recognize the unhealthy foods that you cannot resist. Keep them out of sight or far from home and make healthy options.

3. Eat with like-minded friends.

With whom you are eating your foods can have a major effect. Try eating in mild portions with individuals who also want healthy food.

4. Eliminate distractions.

Try to switch off or remove distraction from your food such as your telephones, computers, and magazines. It helps you to consume less and avoid excessive consumption.

5. Stabilize the level of sugar in your body.

Eat foods that maintain a steady level of your blood sugar. Superior glycemic foods such as bread and candy can then decrease your blood sugar spike, which can lead to overeating. Choose vegetables such as beans, oats and brown rice instead.

6. Load up on proteins.

Eating foods rich in protein may help you stop starvation and cravings. A high protein breakfast can also assist to combat starvation later in the day.

7. Try volumetrics.

Use the volumetric food method — fill in good, low-calorie, high fiber products to make you feel good. You will have fewer chances of indulging in unhealthy foods.

8. Eat healthy fats.

Try to make your diet more healthy fats.

9. Stick to your goals.

Identify and frequently refer to particular brief and long-term food objectives. Simply putting motivating quotes around your home can be useful.

10. Eat regular meals.

If you skip meals, you will likely end up eating more foods later during the day. Concentrate on maintaining your satisfaction by eating balanced foods made from whole foods.

11. Break old habits.

Identify and gradually replace your unhealthy habits with fresh, more favorable behavior.

12. Maintain a food journal.

Studies have shown you can lose weight by monitoring your food intake. It also helps you to understand your habits better.

13. Disregard the diet mentality.

You can discover a sustainable way of eating, which will nourish your body and help to achieve ideal health, instead of taking fad diets to reduce your excessive consumption.

14. Avoid eating foods from containers.

Spread the food in a platter instead of eating it directly from the package. Try to measure suitable serving dimensions to assist in training your eye to see how much you eat.

15. Ask help when needed.

Image result for Ask help on eating healthy

via NHS

No man is an island. So, seek help when you need to.

16. Eat foods rich in fiber.

Fill your diet with fiber-rich food to maintain your satisfaction for longer. Studies indicate that this can decrease the desire to eat too much.

17. Be mindful of your alcohol intake.

Studies indicate you may overeat if you drink several beverages in one sitting. Instead, just stick to one or two beverages or completely forget alcohol.

18. Exercise mindful eating.

Mindful eating has been demonstrated to contribute to reducing binge eating behavior. Mindful eating focuses on your senses and ideas while eating.

19. Drink water instead of sugary beverages.

Avoid flavored drinks. The risks of diabetes and other illnesses have been increased and they may also be associated with overeating. Instead, drink water.

20. Slow down.

Image result for Slow down when eating

via GOQi

Focusing on slowing down your food and fully chewing it may assist you to acknowledge signs of fullness and can decrease excessive consumption.

21. Plan ahead.

The more ready you are, the less probably you are to consume. Keep your fridge and cupboard with filling and good food.

22. Reduce stress.

Stress can lead to excessive consumption and thus lowering stress on a daily basis is a significant move to prevent this downward spiral.

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Health

12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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Health

15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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