营养师: The three tips to help you stop over-eating for good – and the six daily habits to try for lasting fat loss
A dietitian has revealed the three things you need to do if you want to stop over-eating today, and why it all comes down to concentrating on and enjoying what you’re eating.
Leanne Ward, 从 布里斯班, said over-eating is a common problem with her clients, and it’s not that they are greedy or need more food than others, but more an issue that they don’t taste their food properly and enjoy it, but just wolf it down.
‘Struggle with over eating? 听好了. These are my top three tips to assist you,’ Leanne posted in a clip on Instagram的.
A dietitian has revealed the three things you need to do if you want to stop over-eating , and why it all comes down to concentrating on what you’re eating (Leanne Ward pictured)
1. REMOVE DISTRACTIONS
The first thing Leanne said you need to do if you consistently over-eat is remove any distractions from your mealtimes.
‘Turn off the TV, don’t scroll social media and pay attention to what you’re eating,’ 她解释.
‘If your brain is distracted while you’re eating, it won’t recognise or appreciate you’ve had a meal and will go looking for more food afterwards which can cause you to over-eat.’
To remedy this, the dietitian said it’s a good idea to look at where and when you eat your food.
If you generally eat dinner while exhausted in front of Netflix, it might be a good idea to move to the table and think more about the food you’re eating.
This might mean you’re less likely to reach out for a row of chocolate or a few biscuits immediately after eating when you might be full.
The first thing Leanne (图为) said you need to do if you consistently over-eat is remove any distractions from your mealtimes, and stop eating in front of the TV or social media
2. EAT MINDFULLY
The dietitian’s second tip is that you need to eat more mindfully and slowly.
The best way to do this is put your cutlery down between every bite or second bite.
‘When you eat quickly, you tend to over-eat,’ Leanne said.
This means your body doesn’t signal to your brain that it’s full and in turn, you just continue to eat without realising.
‘By putting your cutlery down, this helps you to naturally slow down and gives your stomach the time to feel satisfied,’ Leanne said.
The dietitian’s (图为) second tip is that you need to eat more mindfully and slowly, and you can do this by putting your cutlery down between bites
3. TASTE YOUR FOOD
最后, while it might sound obvious, taking the time to actually taste your food is something that so many of us don’t do.
‘Savour your food and enjoy all of the delicious flavours, instead of inhaling it and still not feeling satisfied,’ Leanne said.
‘If you don’t taste your food, your brain and body will have a hard time feeling satisfied after your meal, which means you’re always looking for something else afterwards.’
先前, Leanne shared the six daily habits everyone needs if they want lasting fat loss – and explained why following them will lead to a dream physique that lasts.
莉安妮 (图为) said lasting fat loss is easier when you stop eating when you’re bored, stressed or sad, and make sure you always have three cups of salad or veg at dinner
1. Don’t eat when bored, stressed or sad
The first thing Leanne said you should never do is eat when you’re bored, stressed or sad.
If you’re stressed, bored or sad, this often doesn’t mean you’re hungry, but just trying to fill time.
Try to find another outlet for your emotions – such as reading a chapter of a book, going for a quick walk around the block or re-hydrating with a lemon water or cup of tea.
2. Eat three cups of salad or veg at dinner
第二, the dietitian believes three cups of salad or vegetables with your dinner is a quick and sure-fire way to ensure you get your five a day.
‘If you’re someone who struggles to get enough vegetables, try blending things like zucchini and spinach into smoothies so you can’t taste them,’ Leanne said on TikTok.
‘Add garlic flakes and olive oil to your veggies and they will also taste way better.’
3. Reduce processed foods to twice a week only
Many dietitians will tell you that processed food is the enemy of sustained weight loss, and Leanne is no exception.
然而, the dietitian is also realistic – and realises that something processed might find its way into your diet if you’re eating out or meeting up with friends.
She recommends you reduce this and keep it to just twice a week only, whether that be a Friday night takeaway or a 3pm chocolate biscuit.
4. Eat mindfully
In the same way that you shouldn’t eat when you’re bored, sad or stressed, when it does come to mealtimes, Leanne said you should eat slowly.
‘Try to “mindfully” consume your meals by paying attention to what you’re eating,’ Leanne said.
It should take you at least 15-20 minutes to get through a meal when you’re concentrating on the food rather than the TV, your phone or a magazine nearby you.
While diet makes up 70 per cent of weight loss, movement is also going to contribute some 30 per cent towards your success, 莉安妮 (图为) 说过
5. Move your body
While diet makes up 70 per cent of weight loss, movement is also going to contribute some 30 per cent towards your success.
Leanne said while you don’t have to work out every single day, you should prioritise movement in some form – and aim for 10,000 steps per day.
A good way to get your steps in is to go for a brisk 30-minute walk in the morning, which could give you as many as 5,000 of your 10,000 step
6. Drink water before and during meals
A glass of water directly before a meal can help to stop you from over-eating, Leanne explained.
相似地, drinking water throughout the day and between your meals also means you’ll be adequately hydrated and won’t mistake hunger for thirst.