1O WAYS TO AVOID OVEREATING
Many of us eat more than our body really needs
Taking time to prepare, cook, and eat delicious, nutrient-rich meals and snacks is enjoyable and has many benefits for your health, beauty, and well-being. Eat enough of the right foods and eliminate unhealthy eating habits and you will reap the beauty rewards with a toned body and well-nourished, glowing skin and hair.
1. TIME YOUR EATING
Maintain your blood-sugar levels throughout the day by eating approximately every two to three hours. Eat nutrient-dense main meals and healthy snacks. Both snacks and main meals should include protein and carbohydrate-this combination slows the release of sugar from carbohydrates into your bloodstream, preventing hunger pangs and providing a steady supply of energy for your body.
2. DON’T DIET
Low-calorie diets can often cause more harm than good, causing you inevitably to overeat to make up for deprivation. Your body isn’t designed to work on minimal energy supplies, and can go into survival mode if it’s deprived of basic nutrients-this can mean holding onto weight, slowing your metabolism, and increasing your cravings for unhealthy food.
3. CHECK FOR THIRST
If you start craving a snack, try drinking a glass of water instead. The hormones that trigger food cravings and thirst are the same, so we often confuse hunger and thirst. Drinking more fluids will keep the skin hydrated and healthy.
4. DON’T EAT ON THE RUN
Eating while on the move signals to your body that time is scarce and that you are under pressure. This causes your body to produce stress hormones, which makes your digestive system sluggish as the energy needed for your digestive system is diverted elsewhere. Instead, take your time to eat meals sitting down. Digestion starts in your mouth, so savour your food and chew every mouthful thoroughly before swallowing.
5. WATCH WHAT YOU DRINK
Drinking caffeinated drinks, alcohol, and fizzy drinks can cause spikes in blood-sugar levels, as well as damaging your skin and dental health. Alcohol also depletes your body of vitamins and minerals. Fruit juice can cause a sugar-hit, so drink it only occasionally, and in small quantities-no more than 150ml (5fl oz) at a time.
6. CONCENTRATE ON YOUR FOOD
Instead of sitting on the sofa or looking at your phone while eating, make the effort to cook a wholesome, nutritious meal from scratch. Eat sitting at the table, and concentrate on your food. This may feel a little forced at first, but it will soon begin to feel natural. Taking the time to focus on and savour food decreases the likelihood that you will over eat.
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7. USE A SMALL PLATE
Most of us eat much more than we really need to function. Eating from a smaller plate is a simpler way to decrease your portion sizes. Research shows that people eat more presented with larger portions-this can contribute to overeating and weight gain. Try to cook only as much as you need, eat a healthy portion, and don’t go back for seconds.
8. READ THE LABEL
Studies show that most of us are confused by ready-meal packaging labelling. Often, we assume that the nutritional information on the label is for the whole contents of the packet, rather than a half-or quarter-portion. This means that we eat far more food than we need to. Always check the label for the portion or serving size, or-even better-cook your meal from scratch yourself to maximise your intake of beauty-boosting nutrients.
9. UNDERSTAND PORTIONS
Portion size is the amount of food that you should eat in each sitting. Portions of meat or fish should be about the size of the palm of your hand. Portions of grains or pasta should fit in one cupped hand. A portion of cheese should be the size of a matchbox. One medium-sized fruit, such as apples, pears and oranges, make a serving, and two smaller fruits, such as kiwis and plums, make a serving. A portion of vegetables is the equivalent of three tablespoons. Butter or oil should be used only a teaspoon per serving.
10. DON’T EAT OUT OFTEN
People who eat out regularly are more likely to have an increased calorie intake, which can lead to weight gain and obesity. Studies show that this is true of both eating out at restaurants and eating out at fast-food establishments. If you eat at home, you’re more likely to use healthy ingredients, fewer unhealthy fats, and you have more control over your portion size, which will help to keep your body toned and reduce problems such as cellulite that can company weight gain
BE PHYSICALLY ACTIVE
The only thing that does not require an organised time set is physical activity. No matter what time and where just be more active for example go for a walk, jogging or cycling. Many people think they have to go gym and train for hours to be healthy and fit that’s completely irrelevant and wrong. You don’t even need to go gym and train for hours for a healthy lifestyle. It is simple but require an effort and consistency from you.
Reference for 1O WAYS TO AVOID OVEREATING is a book called: EAT BEAUTIFUL.