Overeating is easy to do, especially with today’s ever increasing portion sizes, stress, and fast paced lifestyle.
Now, when it comes to losing fat, dealing with hunger is one of the most difficult parts.
Even though it’s part of the process, our goal is to minimize it as much as possible so we can keep losing weight while living and managing a healthy lifestyle.
In this article, we’ll go through 5 different strategies you can implement right now so you can finally get your eating under control, and achieve your lean perfect body physique.
You can use one, a few, or all of these things to help you take your physique to the next level.
Let’s Jump right into it:
#1. INCREASE YOUR PROTEIN INTAKE
The three macronutrients — fats, carbs, and protein — affect your body in different ways. Studies show that protein is by far the most filling macronutrient. Going high in protein when trying to get lean helps you feel more full — with less food!
This is partly because protein reduces your level of the hunger hormone ghrelin, and also boosts the levels of peptide YY, a hormone that makes you feel fuller. Increase your protein intake and you’ll experience much less hunger and cravings, which will help maximize your fat loss process.
#2. REMOVE TEMPTATIONS
Pinpointing the foods that can trigger overeating and avoiding them can help decrease the chances of overeating.
For example, if cookies and ice cream are likely to trigger a night full of binge eating, it’s a good idea to stop storing it in the freezer.
Think about it, the harder it is to access something, the less likely you might be to overeat that food.
#3. CHEW SLOWLY
The next tip is simply to eat your meals more slowly. In general, it can take between 10-30 minutes for your body to even realize that you’re full. That means that most people don't even notice they tend to eat more than they really need.
This is where you slow down.
Simply by focusing on chewing your food more times.
This will help you slow down and let your mind keep up with your stomach, resulting in consuming less food.
#4. PLAN YOUR DAILY MEAL AHEAD OF TIME
The more prepared you are with your meals, the less likely you are to overeat.
#5. GET ENOUGH SLEEP
Lack of sleep can affect our mood, our appetite and our eating behaviors.
Studies show that lack of sleep has been found to trigger increased levels of ghrelin (the hunger hormone) and decreased levels of leptin, leading to increased hunger and appetite.
This makes overeating more likely, especially since more time awake creates increased opportunities to eat which leads to overeating and weight gain.
Try to get a sufficient amount of sleep each night and you'll see how your cravings go down.
#6. FIBER UP
Make sure your diet includes enough fiber.
Including foods that are rich in fiber, such as beans, vegetables, oats, and fruit can help keep your body feeling satisfied longer and reduce the urge to overeat.