We're going to continue the process of showing you how to stop overeating in part two of our three-part series. We'll present some very practical ideas that will work for you. We won't give you a cookie cutter approach because there is no specific track that everyone can follow.
Since it is proven that many people who read pages online scan quickly to see if a page has merit, we'll get right to the heart of this problem. Diets do not usually have long lasting results for two reasons. They don't leave people feeling satisfied after a meal and they do not do anything to help you counteract the scientific approach that food companies use to get you hooked on high calorie foods. You will learn how to defeat both of those challenges.
I'll start off by giving you an assignment of sorts to get you on the right track. You'll use the same tactics I hope you are using to plan your financial goals. The page about Stephen Covey will help you with this part. If you cannot relate to the goal setting example, think in terms of a vacation trip. Think how you plot the route. You'll do the same thing here as you learn how to stop overeating.
The idea is to take the daily rushing around out of the equation. Hectic lives lead to overeating as cues from the brain tell you to just stop in for fast food. Instead you'll plan your meals in advance in writing. You won't use meal replacement drinks or packaged foods from an expensive weight loss program.
You will instead plan breakfast, lunch and dinner in advance as well as a couple snacks during the day. You'll use some variety to keep it from getting old and boring. But for the start up, you'll need to know that you will be eliminating the high calorie foods laced with excessive unhealthy fats, sugar and salt.
This is probably the right place to comment on fats. There are healthy fats. Too often everything gets lumped together. Our brains are actually over 60% fats. Our bodies thrive on healthy fat in foods. It's the unhealthy stuff along with excess carbohydrates and other sugar-laced foods that cause our health challenges.
Our page on the benefits of omega 3 fatty acids gives more insight into this topic and will certainly help you in this process of overcoming the urge to eat too much.
In the page about why it is hard to stop overeating we described how food companies lead us to overindulge in foods very high in unhealthy types of fats. Now we're taking action to combat that assault.
The key is that you already made a sort of road map of foods you will eat for your three meals and a couple snacks. Then when it gets crazy busy, you won't have to deal with the mind battle of "should I stop at the drive through with the golden arches." If it isn't on your written menu, you don't eat it. Dr David Kessler calls this approach "structured eating" in his book, "The End Of Overeating."
The next step in your quest to learn how to stop overeating is to master the very simple task of knowing just how much is enough to eat at mealtimes. Remember that signals from your stomach that you have enough food come far too late to offset the cues from your brain to continue eating because there is still more food on the plate. Those cues have been conditioned by very well orchestrated combinations from the food industry to send off multiple signals to get you to keep up the compulsive overeating.
Dr. Kessler suggests that you start off with just eating half of your normal meal. Pay attention to how you feel after about an hour and a half. If you are really hungry, you didn't eat the "just right portion." Bump it up a little more till you find the right spot that takes care of your food needs, but maybe not the conditioned food "wants." The wants are what got us into trouble in the first place.
Some famous weight loss programs tell you to count points or add up calories. That is fine for a while, but doesn't usually last too long. Instead just pay attention to how much food you eat and how long that amount sustains you. As soon as you know that this right size portion won't leave you hungry, you'll be able to break some past conditioning.
As you plan your meals, choose foods that will satisfy your hunger. Protein type foods take longer to leave your stomach, so you feel full longer. High fiber foods are in that same category. Sugar on the other hand leaves much quicker, so you are hungry much faster.
So we're shooting for lean foods high in protein,legumes, (beans) and of course fruits and vegetables. Dr. Kessler gives a few examples...
For breakfast an omelet, for lunch a grilled chicken sandwich, a couple snacks such as fruit and maybe fish along with a leafy green salad for dinner. But for sure you must have some things you like to eat in there. If you don't like it, you won't eat it for very long.
As is a constant theme here at books-empower.com, please strongly consider the Mediterranean diet. This diverse plan offers plenty of options, all of which are proven to help lower risks of heart disease, diabetes, and Alzheimer's disease. And I feel this method is the very best weight loss program.
At the start, you'll need to be pretty rigid in avoiding food high in unhealthy fats, excess sugar and empty carbohydrates. But as your structured meal planning, along with your "just right" portions of good food takes hold, you won't be as easily swayed by the conditioned response to brain cues to over do it.
We're also very aware of the caution required when it comes to grain consumption. We learned from "Grain Brain," which is featured in our list of classic books, that too much grain-any grain-is a common link to problems in our brain and gut microbes, which work in tandem.
You'll get to the point that you will have no problem with a hamburger at the restaurant during an evening out with friends. Ask your server to leave off the bun and those useless carbs and high sugar items. It will still taste good. You will learn to enjoy the actual taste of the food that is better for you and is eaten in smaller portions because you are now eating for satisfaction rather than reward.
Lastly, use a technique that works for athletes, musicians and actors. Rehearse in your own mind how you will respond to food cues that used to drive you to over-consumption. Visualize how to stop overeating by seeing in your mind in advance how you will handle the situation. Great hitters can see themselves with the perfect swing before they ever enter the batters box.
You will do the same thing as you learn how to stop overeating. See yourself not reaching for that slice of pizza just because it is there. This happened to me not too long ago. A very large "breakfast pizza" was dropped off at about 9: 30 AM. I'm following the plan to eat like a king at breakfast, a prince at lunch and a pauper for dinner.
This pizza arrived two hours after I ate breakfast. So I wasn't hungry. But I like pizza and those cues were firing off all over the place showing me the taste reward of eating the slices. But I've already seen myself saying no to those things, so it wasn't a problem to pass it by. It would have been a few months ago, but not now. I know how to stop overeating.
This mental preparation will work to help you keep your focus on the end result which is a healthy lifestyle. Following the steps presented on this page and the one to follow will show you how to stop overeating. You'll be able to experience first hand, the end of overeating.