Method 1: Stay away from the so-called diet.
1, don't trust those diet books that can lose weight quickly in a short time. Generally speaking, losing weight quickly is not a good thing. Although it is true that dieting can lose ten pounds a week, this kind of weight loss is actually because your body loses a lot of water and minutes, not really slimming. The recommended weight loss index is 1 to 2 kg per week.
2. Stay away from diet recipes that require you to completely quit certain foods or strictly limit your daily calorie intake.
Method 2: Understand why you want to eat.
1, avoid emotional diet. If you eat when you feel depressed, lonely, angry or tired, it means that you are eating for the wrong reason. Many people form this bad habit of relying on food to overcome negative emotions. If you want to break this habit, you must realize the connection between them. Pay attention to life during overeating. Are you stressed? Did you quarrel with your lover? Or just feel empty and lonely?
Control the impulse to use food as spiritual comfort. When you come home from a bad day and reach for food involuntarily, you should subconsciously shift your attention from food to other activities.
2. Restrain yourself from using food as a reward. Many times, people will reward themselves by relaxing restrictions and eating and drinking at will after adhering to healthy eating habits for a period of time. Rewarding yourself for dieting efforts with food will have the opposite effect.
3. Know the trigger to stimulate your appetite. After you figure out the multiple fuses, you can find ways to stay away from them. For example, if you can't help eating snacks while watching TV, you should force yourself to eat less junk food.
Method 3: Pay attention to your body and your environment.
1. Eat when you are hungry. If you only eat habitually, not because you are hungry, then you eat for your own habits, not for your health.
Stop eating once you feel full. Most people just instinctively eat all the food on their plates, no matter how their stomachs feel. Learn to pay attention to your hunger signals and stop eating when your stomach feels comfortable.
Remember, it takes 20 minutes for the stomach to send a "full" signal to the brain, so eating slowly can help prevent overeating.
3. Adjust your environment. Pay attention to your living environment. If you find yourself troubled by strong light, noise, music and crowded people, you should pay special attention to your eating habits to prevent overeating. Avoid being distracted by things around you and forget to put down your chopsticks.
4. Restrain yourself from staying at the dinner table. After eating comfortably, leave the table and start other activities.
Method 4: Control the amount of food and your speed.
1, imagine what can help you remember your weight. Think of a serving of nuts and cheese as the size of a golf ball.
Imagine a piece of meat as big as a deck of playing cards.
Think of a serving of fruit and vegetables as the size of a tennis ball.
Think of a portion of grease as a dice.
Make a cooked cereal or potato the size of a mouse.
2. Take time to enjoy your food. Taste every bite carefully and enjoy the food in your mouth slowly.
3. Chew carefully before swallowing. This will help the body to absorb the nutrition of food better, and you can also taste every bite of food better.
Method 5: Use skills.
1. Use a medium-sized plate when eating at home. If your plate is too small, you will want to change it. This will add more. If the plate is too big, you will overeat unconsciously.
Don't put the pot on the dining table. Stay away from the rice cooker after a full meal. This will prevent you from adding another spoonful.
3. In the process of cooking, you should restrain yourself from constantly trying to eat. Try this. Have a taste of that. Before the last meal was ready, you had almost finished it.
4. Fill half a plate with healthy vegetables. If a plate is not full, try adding more vegetables to it.
5. Tell the waiter how much you need. If you order a very big dish, you can ask him to pack half of it.
6. Let the waiter provide you with healthy choices. Ask him to give you less bread.
If your order includes appetizers, ask him to serve a salad instead of other appetizers. Tell him to put the salad dressing aside.
It is best to eat steamed food or fried food, not fried food.
7. Ask the waiter to put less cheese, butter, mayonnaise, cream, grease or other unhealthy condiments.
Tip If you feel hungry in the middle of the night (for example, at three o'clock in the morning), you should tell yourself that the morning will come soon and force yourself to sleep instead of getting out of bed and going to the kitchen to make yourself a peanut butter sandwich and a glass of milk. If you don't work overtime or stay up late at night, you'd better not eat after dinner. Even if you really can't help eating at night, try to let yourself drink 3 to 4 glasses of water. Drinking water will make you feel full, so that calories will not be stored in your body when you sleep. Of course, it is really difficult to fall asleep when you are hungry at night, so you should use this drinking skill to support the next morning's breakfast.
Don't go on a diet, don't stop eating. Eat it every day,
Too strict a diet often doesn't work. Many people force themselves to go on a diet to lose weight and often fail. Once they return to a normal diet, their weight will rebound quickly. So it's best to keep healthy eating habits.
Learn to chew slowly. It is natural to form a habit. And girls who chew slowly will be elegant and feminine. No man likes a girl who wolfs down.
Many times, the reason why we eat has nothing to do with hunger. Learning to identify the potential deep-seated distance from overeating will help you make a plan that can effectively resist overeating habits.
Don't waste money on junk food and fried high-sugar snacks sold by various roadside stalls and snack windows.
By learning to shop wisely, the root of overeating can be eliminated at an early stage. Don't go shopping in the supermarket on an empty stomach, which will inadvertently buy a lot of snacks.
A good trick is not to bring a lot of cash when you go out, which can prevent your desire to buy snacks at will. At the same time, learn to control yourself and learn to cook healthy and delicious food by yourself.
Dieting is a very strict and restrictive diet plan to a great extent, which is basically not feasible. Most people who participated in the popular diet plan failed to stick to it. Even if they lose weight temporarily, their weight will rebound when they return to a normal diet. This is because in order to stop overeating, you must change your view of food and make healthy changes to your eating habits.
It doesn't hurt to eat dessert once in a while. Don't be too hard on yourself.
Don't use being in a bad mood as an excuse to eat. This will only make things worse.
Live with people who eat healthier. Find a local support group and consult your doctor. Maybe he can introduce you to some such organizations.
Warning to drink more water, but don't drink too much water at once. Morning will be a burden to the body.
Don't try dieting without authorization. Consult a doctor.
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