Losing Weight with Tips to Stop Overeating
Portion Control & Grocery Store Tactics Are Two Ways to Lose Pounds
Sep 19, 2009
The excuses for overeating are as plentiful as the diets that guarantee success to lose pounds. Hectic schedules, easy access to food, and weak willpower are typical reasons people overeat. Without an ongoing commitment to a change in lifestyle and the continuing determination to keep the weight off, no diet drug or weight loss program is going to work effectively.
Identifying the Emotions, Customs, and Traditions Linked to Weight Gain
It's natural for people to associate events and personal accomplishments with food. Holidays, weddings, football games, movies, job promotions, housewarmings, school events, community celebrations – the list goes on and on, and so do the pounds. Food is traditionally brought to the grieving family when a member dies. Romantic evenings usually start with romantic dinners. What's the best way to get parents to attend a PTA meeting or Open House Night? Serve finger foods and refreshments.
No one wants to feel awkward at social events or insult the host by not eating at a dinner party. And wouldn't it be a shame to break years of family tradition by not baking all those cookies and other goodies during the holidays? Taking into account the obesity epidemic harming so many young people, new traditions without so much emphasis on food might be a sensible idea.
Portion Control and Useful Tips for Dieting
Eating smaller amounts is one way to start losing weight. The fact is many people don't know that a portion of steak is the size of a deck of cards, or that one huge mouthwatering muffin purchased in a bookstore snack bar amounts to two servings. Here are a few tips and useful strategies to help with weight loss at home:
- Load a homemade pizza with vegetables such as peppers, onions, black olives, tomatoes, and even broccoli and cauliflower. Don't forget the pineapple, and grilled chicken is a great choice, too.
- Try a favorite sandwich with mustard or salsa instead of mayonnaise.
- Use smaller plates.
- Drink a large glass of water first thing in the morning and before every meal. Drinking water cleanses the body of toxic chemicals and depresses the appetite.
- Avoid fasting to lose weight. Fasting can lead to binging later on.
- Keep a food diary to know exactly what's being eaten and how much. Take photos of some of the meals and make comparisons of the portions from week to week.
- Instead of eating in front of the TV, try completing a word puzzle, knitting, or doing some other low-key activity.
- Keep sugar-free pudding, dark chocolate, and yogurt on hand for the sweet cravings that just won't go away.
- Set small goals and indulge in nonfood rewards when a goal is reached.
- Keep progress photos to serve as reminders of how far one has come.
Losing Weight while Maintaining a Normal Lifestyle
Tried and true weight loss programs like "Weight Watchers" and "Jenny Craig" do work for those individuals committed to the plans. Most dieters still have to shop for groceries for the family, however. What about having a social life, attending parties and going out to restaurants?
Grocery Shopping Tactics:
- Fill the cart with larger items first: laundry soap, bathroom tissue, paper towels, cleaning products, and non-edible supplies.
- Stick to the perimeter of the store for dairy products, meats, seafood, produce, and the essentials for a balanced diet.
- Avoid fast foods like prepared cookie dough and brownies that can go right into the oven.
- Commit to making bakery foods, breakfast rolls, and biscuits from scratch. Most people are too busy and won't get around to making them.
- Shop right after breakfast or lunch when junk food and rich desserts won't seem very appealing. The worst time to shop is right after work when it's too tempting to pick up high-calorie packaged meals or deli foods.
- Use a small cart or hand basket to keep from overbuying.
- Check out in a lane that has no candy or snacks.
Surviving restaurants and parties:
- Eat a bowl of whole-grain cereal before going to a party. Whole grain foods are filling and will stifle the temptation to devour the hors d'oeuvres. If hunger strikes, go for the vegetable platter or fruit selections.
- Drink a full glass of water before eating out to dampen the appetite.
- Do not skip meals during the day to save room for party foods or to splurge at a restaurant.
- Refuse the bread basket, nachos, or whatever food the waiter offers while one is waiting for the meal.
- Appetizers can be ordered in place of a meal, but avoid the onion blossoms, stuffed jalapenos, and other fried temptations. Soup (not creamed) is also a good low-cal choice.
Emotions, traditions, customs, religion, and even the seasons form a powerful influence over what people eat. Comfort food can heal the worst of wounds, some people think, in spite of the high cholesterol, high blood pressure, and diabetes such foods may cause.
Dieters who manage to lose pounds and keep them off will be the first to admit there is more to losing weight than counting points, buying special foods, and spending time in the gym. Overeating is part of a food addiction. Exercise, healthy food choices, and sensible eating habits cannot be ignored by the person who wants to maintain proper weight. For anyone struggling with a weight problem, weight loss is nothing short of a full-time job.
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