1. Honest introspection
Start with an honest personal evaluation on why you are eating more than you should. You see, every time you overeat, your body feels uncomfortable and bloated.
Even then, you cannot resist the temptation to eat more. Also, certain foods should be preferably away from your diet. Junk food is called ‘junk’ because they are nutritionally not good for the body.
These are often steeped in harmful trans-fat releasing free radicals in your bloodstream. Very often, your food habit is disrupted because you are either in a hurry or you are negligent when it comes to your natural signals. Comfort eating is a major weight gain issue. Food does help encounter depression temporarily, but it can make depression an endless loop.
2. Understanding body clock
All the secrets of good health are actually customized according to unique body needs. Your body clock depends on the lifestyle you follow, and this is why general serving size may not be the perfect option.
The main idea is to allow your body to pay heed to your body clock. Learn to understand the difference between oral fixation and hunger.
Salivating is not necessarily a sign that you are hungry! Water may come to your mouth when you cannot resist the temptation to stuff yourself with food. Body clock is a deep placed organic mechanism to balance your physical functions. Apparent signs like heavy salivating and an irresistible brain hit for alcohol addiction suppress the true signals.
3. Small plate size
This quintessential dining strategy has been shown to work wonders. You can simply reduce your regular plate size and automatically the food serving size will also be smaller.
Then again, it always depends on your willingness to eat less. Heck, if you are taking two servings instead of one, then reducing the plate size does not serve its purpose, does it?
The core idea is to nourish and cultivate self-control and the plate size practice is just a technique. It is always up to you on how well you are using this technique. Remember the fact that you can lie to yourself with more food, but the results become visible in body fat.
4. Balanced starving
Try some balanced starving. Starving needs to be dealt with caution. You should not be over starving to the point of depleting your stored nutrients.
That can lead to malnutrition issues such as anorexia. If you are skipping breakfast entirely, eat heartily in the lunch, but maintain the same gap before you get to dinner.
The idea is to space out meals with a sense of starving so that the body uses nutrition optimally. This is a tough tactic to follow when losing weight, as you tend to eat more than necessary after a starving session. You will need a lot of self-control here. Eat light but eat nutritious meals and do not starve on for an extended period. Space it with adequate meals.
5. Allowing a little hunger
This one follows the tip from above. You should have some room left after each meal. You do not have to stuff yourself with a good food just because you love it!
Do you know that research suggests the best taste of a food is obtained only in the beginning of a meal? After a first few bites, the salivary action largely numbs the sensations of your mouth.
The point is that when you have a great meal planned keep it to a minimum. You should not eat or drink a lot just because you can! The same is with alcohol. One or two pegs of red wine can be good, but it is damaging when stretched to excess.
6. Sufficient hydration
Drink as much water as you feel comfortable. The health benefits are numerous. Water is actually a solution of minerals and it does have a nutritive filling effect on the body.
It detoxifies your systems of food toxins which act like addictive attractors for overeating. You tend to indulge in fast foods a lot just to handle the uncomfortable hunger.
Water effectively calms the excitement and helps you balance the meals with personal patience. Water also keeps your skin healthy and aids in weight loss by freeing the fat-burner liver from additional responsibilities. When water is insufficient, the liver has to process the blood for excretion, doing a lot of kidney-work.
7. Filling foods in small servings
Choose your diet wisely. Have filling foods that are rich in natural fibers or organic proteins.
About organic proteins, you can choose between plant and animal products, but the former is better on many counts. Chicken needs to be roasted in oil and poultry chickens have their muscles filled with antibiotics and steroid doses.
In fact, think about the inhumane treatment of farm animals. When it comes to pork, it is better to stay away from swine meat. Pigs eat just anything and they do not have any sweating glands whatsoever. Instead, try boiled greens, whole grains, and whey protein shake, etc.
8. Party dining
Party responsibly. You may want to party all night, and there is nothing wrong in it per se. Nevertheless, you should not drink alcohol every night!
Learn to refuse drink sometimes. Peer pressure is a common reason why people often drink heavily. Please understand that drinking is a competition no one can really win.
As much as you can drink, you will ultimately end up flat and with no memory of the party. Throwing up is one of the grossest party mood-breakers as well! Don’t just order pizzas or go out for a restaurant every evening! Be accountable personally with your dining! You need to pay heed to your intuitive body signals and fine tune the helpings accordingly.