Obesity in the United States is becoming an epidemic for both adults and children. Trust for America’s Health released a report in 2007 that stated obesity rates rose in 31 states. What is really alarming is that not one of the states experienced a decrease in obesity rates. With a number of initiatives trying to combat obesity in the United States, it is amazing the obesity rates continue to increase and perhaps, the initiatives are not working. Though the initiatives have done an excellent job of informing people of the impact obesity has on the body, people continue to gain weight regardless of the information that has been provided. People understand that too much body fat leaves us at a higher risk for health problems including high blood pressure, hypertension, cancer, sleep apnea, diabetes, high cholesterol, heart disease and the stroke. Why isn’t this enough to stop us from eating too much and moving more?
Is the problem simply that we are taking in too many calories and too much fat and not moving enough? Do we even know how to make the changes necessary to stop overeating and begin to lead a healthier lifestyle? Here are some suggestions to help you stop overeating and make significant changes that will improve both your weight and your overall health.
Eat Smaller Portions
When preparing a meal, make less food than you normally would. America has become infatuated with larger portions on the plate, which means we are consuming more than in the past. If you are preparing less food, you are eating less and you are also saving some money on the grocery bill as well. Additionally, when you go out to eat, you can’t control the amount on your plate, but you can control how much you eat. Split a meal with someone at the table or don’t eat everything on your plate. (Put a portion on the bread plate and ask the waiter to take it away at the beginning of the meal. That way you will not be tempted to eat it later).
Eat Slowly and Add Fiber
When eating any meal, sit down, savor your meal and chew slowly. Numerous studies suggest that if you eat slowly, your stomach will have time to sense the amount of food you have consumed, which means you will eat less. Furthermore, add more fiber to your diet, which will make you feel full and it will aid in digestion as well.
Be Careful of Alcohol
We all know that alcohol lowers your inhibitions and this means that after a couple of drinks, you may eat a lot more than you would have if you hadn’t had a few drinks. In addition, there are a lot of calories in alcohol so be mindful of how much you drink as these can add up. Also, if you had a few drinks the night before and you don’t feel well the next day, your stomach can feel queasy and uncomfortable and often fried foods tend to feel better. Instead, reach for a healthy cup of soup to calm your stomach and consider a salad, with lots of vegetables and a large glass of water. The nutrients in the salad can help you recover and the water will help hydrate your body.
Don’t Eat While Watching T.V.
It is easy to get caught up in a television program and not focus on how much you are ingesting. While watching television you may also eat faster than normal and feel less satisfied after you have completed your meal. Change your habits, turn off the television and sit down at the table for your meals. It is also important to note that if you watch a lot of television you will find the commercials do a great job of making you think you are hungry when you are not.
Be Careful When You Are Exhausted, Lonely, or Depressed
Steer away from unhealthy food when you are feeling exhausted, lonely, or depressed. Get out of the house, take a walk, a nap, call a friend, but whatever you do, don’t pick up a pint of ice cream to make yourself feel better. In the end, you will feel terrible about the choice you made which may lead to further slip-ups in the future.
Eliminate the “ I’ll be good tomorrow” Mindset
This mindset gives you the idea that you can eat whatever you want today. This kind of thinking can lead to heavy weight gain because of the large amount of calories consumed today, no matter what you do tomorrow. Instead, focus on thinking about making good choices right now so that your body is healthy, strong, and energized by the nutrients you consume.
Drink More Water
A lot of people misunderstand their body’s signals and believe they are hungry when they are really thirsty. Next time you feel hungry, have a glass of water first. Wait 15 minutes and then see if you are still hungry. Also, make sure you are drinking 8 glasses of water a day and this will help make you feel full and hydrated.
Eat Small Meals
If you are starving yourself all day, you will constantly think about food and it will lead to overeating later in the day. Conversely, if you eat a large meal you may feel very tired afterwards as your body is busy digesting and the body’s resources are tied up. You will then feel hungry again later in the day and may choose another calorie-laden meal. Instead, consider eating sensibly and opt for healthy small meals through the day so that your body feels comfortable – neither too hungry nor too full- all day long.
