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6 No Brainer Ways to Stop Overeating (and reset your appetite)

  • Posted by Catherine Tumelty
  • 01 February 2017

It’s so easy to get stuck in a rut in regards to accepting our weight.  It doesn’t have to necessarily be this way if you trick up your eating habits a bit and change your approach. Overeating is a little habit that can kick in after holidays, celebrations and emotional times so the first port of call is awareness to rein things back in.


There’s no super science involved, it simply comes down to how mentally ready you are to WANT to change your health. What you’re willing to change to see results instead of going day in day out, same old, same old. For some reason we give ourselves the right to feel frustrated at the lack of progress we see in improving our health, we like to find other sources to blame instead of really looking in the mirror and understanding where it begins.

 

You might be only doing one or two things wrong, and let’s face it no-one is perfect but it’s what the norm or majority of what we do that makes the difference.  One splurge on a piece of chocolate or pastry isn’t going to send the world tumbling but if it happens everyday then this is where it begins.

 

Our bodies like a balance, if there is too much exercise and not enough sleep our system retaliates and shuts down our fat burning hormones and makes it near impossible to shed weight. Keeping everything as close to nature without the gimmicky products in my opinion is the way to go.

6 No Brainer Ways to Stop Overeating (and reset your appetite)

Stop stressing over fat

In the past I was so wrapped up in the fat content of food and avoid it at all costs.  These days it’s completely the opposite.  Steering away from takeaways, processed foods with unhealthy saturated fats and filling up on nuts, seeds, non diet yoghurt, avocados, coconut oil and salmon make up part of my daily diet and I haven’t felt better.  There is such thing as not getting enough fat in your diet (it assists the absorption of other nutrients) and  firmly believe that healthy fats (think wholefoods) help limit snacking and support blood sugar levels.

It’s a hard nut to crack especially if you’re surfacing from the 80’s low-fat era but totally worth the change.

Too much monotonous cardio

Yep, I’ve heard it before – long miles and a steady rate burns more calories than doing the same distance fast…not entirely true. If you do the same walk everyday, your fitness stabilises as you’re not challenging yourself and a weight plateau or increase occurs.  Lots of miles ramp up cortisol levels, makes us feel ravenously hungry and sends signals to the body to cling onto stored body fat as a survival mechanism.

Once you’ve begun a fitness routine it’s important to keep raising the bar (with recovery sessions) by swapping things  around (cross training) and avoiding rigidity and to see improvements.

Many studies show that high intensity training (HIIT) (short bursts of power) increase the fat burning potential of muscle, improve the efficiency with which the body burns fat, and is a time efficient way of burning  stored energy!

There is such a thing as too much fruit

Fruit has it’s place in your diet but too much and it simply leads to a sugar overload.  

Choose low GI fruits like berries, apples melons and pears which will still provide great antioxidants without insulin levels bouncing.  Fruit can also further feed yeast overgrowth (candida) which often leads to bloating, tiredness, foggy brain so that also may be something you may like to investigate further yourself.

 

Mindful eating

This style of eating is not diet related, and can help with emotional eaters immensely.  It helps to come back to ourselves and say: ‘Does my body need this? Why am I eating this? Is it just because I’m so sad and stressed out?’ ”

When we’re on automatic pilot we become more efficient but it also means we miss things. Sometimes we need to consciously come out of automatic pilot  and choose to focus – and this is with anything in life. When we get it right our digestions improved due to the mind/gut connection with the production of digestive enzymes plus we eat less, and relax more. 6 ways to eat mindfully

Take a break from carbs

To burn fat, there is a need for your body to go into calorie deficit*.  Carbohydrates are simple sugars that regulate insulin levels.  Think of a wavelength – a nice steady one without the spikes and down turns – this is how we should try to maintain a nice burning fire and keep energy levels ticking. Simple carbohydrates lead to spikes and downers (carb coma anyone?) and this is where protein and fats help keep our appetites nice and steady.

Diet foods don’t help

Even though they might show up as reduced calories, the acids and chemicals used in diet products still spike insulin levels and send our bodies into an overeating frenzy. Fat free or no sugar products can lead you to develop a taste for sweet or rich foods and not just omitting them from your diet.

By developing a taste for natural unprocessed foods, you will be your own judge on the best things to eat. No longer will processed, fatty and sweet foods taste good and cravings will be a thing of the past BUT you have to be willing to take the time to make the changes, ANYTHING worth doing isn’t going to be EASY! Be kind to yourself and don’t be too harsh, small steps lead to big results. x

 What have you found works best for your body?

It may seem easy to believe that energy in = energy out but studies show that other influences such as medication use, environmental pollutants, genetics, timing of food intake, stress, gut bacteria, and even night-time light exposure can play a part in weight gain.

Blog post courtesy of http://ironmumkarla.com.au

Karla

Karla Gilbert is an Ironwoman champion, SUP title holder, blogger and wellness coach as well as an accredited Nutrition and Health Coach and certified Fitness Trainer with certificates in Child Nutrition and Nutrition.