Can You Control Overeating To Lose Weight?
If you are asking that question you’ve probably come to the realize what researchers have known for a long time, that most people are fat because of overeating. The good thing is that overeating, just like any other habit, can be overcome. If you control overeating, you also control the amount of calories you take in, which gives you a very good chance to lose weight. On this challenge, the most difficult barrier to surmount is probably psychological or mental rather than physical. Changing your mindset or the way you view food is a good start, which will make the following healthy eating tips easier to achieve.
Low GI Foods
Overeating is not just about having too big portion sizes. Eating “regular portions” of, say, energy-dense foods is just as likely to result in a calorie intake which far exceeds the body’s needs, leading to weight gain. Therefore, the choice of food eaten is just as important as portion size. Most of the food you eat results in a rise of your blood sugar levels. The glycemic index is the measure of the degree the blood sugar level rises, after a meal. Low GI foods, which don’t raise the blood sugar a lot, help keep you full for longer. This helps control the amount of food you eat. Unrefined complex carbohydrates are examples of such low GI foods. Incorporating low GI foods, in the right quantities, into your diet aids to control overeating and to lose weight.
High Satiety Index Foods
Proteins and fat are higher up on the satiety index, which is a measure of the degree food fills you when you eat it. Therefore, protein-rich and fatty foods will keep you full for longer. Some fat in the diet is good, but too much is not. Nutritionally, most fat is used only for energy, with the excess stored away as the body fat. Also, it is a lot easier to store ingested fat as body fat than it is to store carbohydrates and proteins as fat. Hence, the more fat you eat, the more likely that it will end up as body fat.
Carbohydrates are the quickest to pass through the stomach, taking approximately 2 hours, followed by proteins and finally fatty foods. Therefore if you include a healthy amount of fat and protein in your diet you should be able to stay full for longer, control your over-eating and lose weight. Eat foods higher on the satiety index, and you won’t go wrong.
Now that you know which kind of foods helps to control overeating and in weight loss, you can consciously opt for these for your regular meals. Having regular meals ensures that your blood sugar level doesn’t fall too low. Too low a blood sugar level results in hunger, and the urge to binge and over-eat, when you do eventually eat. Studies have shown that when blood sugar levels are kept constant the urge to over-eat is curbed. Eating small regular meals will keep your blood levels constant throughout the day and prevents hunger pangs.
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Fruits And Vegetables
The high fibre content of fruits and vegetables helps to slow down the eating rate, which, studies have shown, helps with weight control and satiety. Soluble fibre helps keep blood sugar levels even and helps you feel full for longer and helps you control overeating. Fruits and vegetables contain a lot of bulk and very few calories. Adding lots of fruit and vegetables to your diet adds bulk to your plate, giving you a psychological edge over overeating.
Drinking water, around 2 litres a day, is an important part of healthy eating. Sometimes people mistake thirst for hunger and therefore eat unnecessarily, instead of drinking water. Drinking water with your meals helps fill you up and stops you from overeating. Nutritionally, water does not necessarily mean just pure water, it also includes other liquids like juices and teas.
If you control your eating, you can control your weight, and even start losing weight, if that’s your aim. Our bodies are programmed to utilise only enough of the food we eat for energy and other bodily functions, like tissue repair and growth. Controlling how much we eat is not as difficult as it seems. I hope you find the healthy eating tips above helpful.