How to Stop Overeating

Babies are born knowing to eat when they are hungry, and stop when they are comfortable. But as we grow up and are exposed to fad diets, advertising, food used as a reward, etc., many of us unlearn this beautifully balanced way of eating and begin to overeat.

Yet eating when you are hungry and stopping when you are comfortable is one of the keys to healthy eating and living, says Linda Bacon, PhD, nutrition professor at the City College of San Francisco.

Much has been written on the "eating when you're hungry" side of this equation. But how do you learn to stop when you're comfortable if you've lost touch with this over the years?
Overcoming Overeating

Experts say there are things you can do to make yourself more likely to stop eating when you are comfortable. They include:

    * Eat slowly. This isn't a new concept; remember all those familiar dieting tips like "sip water between bites" and "chew thoroughly before swallowing"? These were all aimed at slowing us down when we eat. Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain.
    * Be aware. "Be more attentive about the whole eating experience; don't eat when you are driving or at the computer," advises Bacon. When we're distracted or hurried the food (and calories) we eat tend not to register well in our brains. Jean Kristeller, PhD, a psychologist and Indiana State University researcher, suggests a brief premeal meditation to get centered before eating so you can more easily derive pleasure from your food, give the meal your full attention, and notice when you've had enough.
    * Make the first bites count. Bacon believes that maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.
    * Keep up appearances. Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "The brain looks at the plate and decides if the portion is adequate," says Gold. "It takes some time, but the smaller the plate, the smaller the portion."
    * Choose satisfying foods. Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate, Gold recommends. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories. (More on this below.)

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7 Tricks of Successful Diets

n undergoing slimming program, which should not be overlooked is the health aspect. Do not let the diet program that made it dangerous to health. This time we try to distribute seven diet tricks from experts who have tested its safety.

1. Avoid sugar corn A study shows high fructose corn syrup (high fructose corn syrup / HFCS) significantly increased body weight compared with sugary drinks, even though both have the same number of calories.

The difference comes from how the body processes these two sweeteners. Both are made from fructose and glucose, but in sugar both components bind to each other that it took an extra step to metabolized. In a HFCS, glucose and fructose has been separated so easily absorbed by the body.

HFCS is not only found in sodas, but also on the bread, cereal, canned fruit, juices, jams as well. Research on this subject published in the journal Pharmacology, Biochemistry and Behavior in 2001.

2. Do not get addicted to sweet foods taste Weight refrain from munching donuts, potato chips, or a piece of chocolate. But know the research on mice shows that foods including junk foods that have a similar effect on the brain like a drug.

Feel good and comfortable that arise after eating the food is only temporary so that dopamine receptors will send signals to the brain to govern the body increase intake of carbohydrates. Therefore, we do not limit yourself to obsess made. 3. Eat more often the main mistake that dieters make is they wait too long between meals. Empty stomach for hours can make a person really need the high energy from carbohydrates. As a result it will be difficult to choose healthy foods and no longer care about food portions.

Marissa Lippert, diet and nutrition experts, suggested that we make arrangements so that eating and snacking on our bodies get used to the routine. Eat small meals every 3-4 hours to maintain stable blood sugar and energy. 4. Note the breakfast menu whatever your busy day, gave himself for breakfast. Choose a menu high in protein because it proved to make the stomach feel full longer and decrease your appetite throughout the day. This advice seemed to obligatory attempted by those who want to slim.

5. Choose foods with low glycemic index glycemic index is the ability of a food increases blood sugar levels. The more rapid rise in blood sugar levels, insulin levels in the body becomes unstable. This can lead to obesity and diabetes. Foods rich in fiber have a low glycemic index value than sweet foods, processed foods, or carbohydrates.

6. Change the atmosphere results from Cornell University found that one of the successful diet tips is to change the environment or atmosphere. For example, use smaller plates or hide the snack jar of your views. This simple trick was considered more powerful tool to help you lose weight rather than telling people to change their diets. 7. Enjoy your meal you may have heard tips for eating more slowly, avoid the television in the dining room, or do not eat while phoning. Basically, the purpose of all this advice is that we better appreciate and enjoy the food in front of us.

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7 For Not Visit Slim

For the sake of quick slim body, you are willing to delete your favorite foods, also sports all day. Sure will be successful? Consider the seven mistakes weight loss efforts.

1. Not Eating COMPLETELY
So obsessed with dieting, skipping meals becomes a new habit. To the extent that all meals missed. This method is powerful enough to lose weight. But unfortunately, this actually will make your weight go up. Skipping meals makes the system disturbed metabolism. The result? You will feel hungry all day and eat more. In addition, in addition to impaired digestion, your body becomes more easily tired and lackluster due to malnutrition.

2. Eating Many in One Time
There are other tricks besides not eating at all, by eating that much in one meal. This pattern will make the body a greater supply of calories and accumulate fat. The body needs energy throughout the day. The food you eat with earlier patterns will be easily burned by the body, if you divide it into three meals, with equal portions. More effective if you eat less but eat more often than only once.

3. Believe In Slimming Drugs
Slimming drug able to lose weight quickly. But you need to remember, how easy it can cause adverse health effects, such as dehydration, kidney failure and liver damage, if consumed in the long term. Slimming drug usually will get you addicted. Once the use is stopped, the body fat will return to normal or even more. This method can not be relied upon to get healthy and ideal body permanently.

4. Drinking a lot to Eliminate Hunger
To get the full effect, most people work around this with drinking water. Drinking water as needed is good, but if you consume to excess will be a boomerang for the diet. Drink a lot of the time instead will increase the capacity of the stomach, and damage the enzyme systems. A large stomach capacity will make it easier hungry. One apple in the afternoon could be a good strategy for the stomach.

5. Excessive exercise
In order to be slim, you are also willing to sacrifice a couple of hours each day to be in the gym. Effective? Excessive exercise makes you tired, in addition to making muscle and abdominal injuries. Remember, the body needs a break. To avoid this, choose a sport without a load, such as jog, moving both hands, jump rope, or just walk for an hour. You just do this exercise three times a week regularly.

6. Not Eating Meat
Meat contains protein with amino acid levels is best compared to other foods. Protein is a nutrient that is essential for cells to replace damaged body. So, do not let you leave this important food. Protein deficiency is one reason the emergence of diseases such as breast cancer, colon cancer, heart disease, and osteoporosis. Tuck the meat portion on the lunch menu, along with rice and vegetables. Eat as much as half a serving of regular servings.

7. Avoiding Food Favorites
"Bye-bye" now no longer need you speak to your favorite foods such as pizza, chocolate, and ice cream. Could eat foods that you like to provide motivation and inner satisfaction. Cravings, no desire to eat food that actually will make you unhappy. No harm in giving gifts on the tongue once a week. Diet is rational and not too extreme is the key to success to get the ideal body that last a long time.

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Conditions that Make You Fat Kitchen

The kitchen is the heart of our home. But actually, the kitchen is also a "heart" of success or failure of our intention to apply healthy consumption patterns. Based on research published in Annual Reviews of Nutrition, lighting the kitchen can influence our appetite. Let our kitchen telisik together whether the cause of the failure of diet we are living.

1. The size of the dishes do not make friends with waist circumference
"Most of us will comply with all the cooking plate and spend it presented no trace," says Lisa Young, PhD, RD, author of The portion Teller Plan. And since the 1970s, the size of our plate widening to 25 percent from the previous measure. This means that the diameter of our plate at this time can reach 30 cm.

Try to choose dishes with a diameter of 5 cm smaller than the width of the plates. This will help us to reduce 22 percent of calories from our diet. The benefits can we enjoy is, we can shrink the body weight of 0.5 kg per month, says Brian Wansink, PhD, director of Cornell University's Food and Brand Lab who also wrote the book Mindless Eating.

Solution: For high-calorie foods such as meat or pasta, use a plate with a size smaller. And if we are planning to buy new dishes, choose a diameter of 25 cm, Wansink suggested. "Even if we could find a smaller diameter again, that's better," said Wansink.

2. Good lighting is wrong
A study proves, the lights are too bright stimulate our appetite, so we will eat faster than normal conditions. But that does not mean that dim light is better. For the dining room is dim indeed make us no appetite but also deplete our mood.

Solution: Joseph Rey-Barreau, lighting expert who lives in Lexington, has a lot to explain when the lights are designed specifically for the dining room. So light that is displayed is not too bright and not too dim. Even technology has enabled us to adjust lighting. Rey-Barreau menyontohkan, when we're cooking the food, the light can be adjusted to the light. But when mealtime comes, can we reduce light. But if we have trouble finding the lamp type, the Rey-Barreau suggested that we use 4 60 watt light bulb for 4 persons dining table. Put the four lights in the ceiling, just above the dining table. As for the desk-sized 6 people, select 6 40 watt light bulb.

3. Kitchen clutter
"The kitchen often conditioned as the 'disposal'," said Peter Walsh, author of Does This Clutter Make My Butt Look Fat?. Know that a messy room will make us more healthy lifestyle intentions difficult to apply. For messy situation would invite its own aura of stress for us. And according to Pam Peeke, MD, author of Fit to Live, mild or severe stress will cause our cortisol rise which is then followed by hunger.

Solution: For sure we should make the dining room as a comfortable place to enjoy healthy foods. No exception cabinet or cupboard to store spices and kitchen utensils, neatly arranged. So we simply take the "raw material" is healthy. "Remember, make the dining room as a place to eat. Do not converted space functioned as a family watching, "advises Evelyn Tribole, RD, a highly skilled motivated people to eat healthy.

The function clear the dining room by Evelyn is very important to make us focus on the foods we enjoy, plus help us listen to "belly language" whether we are already full or not. Because when we eat while doing other things will make eating 15 percent more.

4. Our glasses are too big
Knowingly or not, we'll drink more soda or juice more when using a small glass but wide. Because we will be more focus on the high glass rather than serving drinks that we enjoy. Americans enjoy at least 350 calories of juice and soda every day that could make their weight increased 1.5 kg in a year.

Solution: Choose a glass that "skinny" for soda and juice. But when we drink water, choose a larger glass. Actually when we are going through a diet program, what we drink often more influential than what we eat. Because many studies show, we can reduce the body weight of 0.5 kg in 6 months, only by reducing sweet drink every day.

5. We hide healthy foods
We must have often heard that eating 5 servings of fruits and vegetables every day will help our weight loss program. But many of us have trouble meeting that target, while fruit and vegetables are always available at home. Research carried out the University of Arizona revealed, most of us put healthy foods in place of "hidden" so that our eyes are not directly aimed at him. Meanwhile, crunchy foods are not healthy, very easy to reach hand.

Solution: Choose a container attractive to healthy foods and place it where it is easy to see and take it. Some of the fruit it will feel more refreshed when stored at room temperature such as orange, mango, or grapefruit. So do not "hide" these fruits.

6. We store food in large containers
When talking about the economical, basic shopping with jumbo size are cheaper. Economic motive is not wrong. Mistakes happen even when we just store it in large containers. Because research has shown, we'll eat 23 percent more when placing chips in the bowl or jar is very large.

Solution: Move the foods that we buy the jumbo size in a small jar or container. Ideally, enough for 1 time presentation. So we do not invite excessive appetite come sooner.

Do not panic if you find that detection of the 6 above, there are some mistakes that we make. Just do a solution that was given to a healthy lifestyle that we choose we can apply in their entirety. And be prepared to welcome the presence of the ever-flat stomach.

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Covert Enemies Diet

When you have lived healthy diet weight loss but walking slowly, maybe you need to beware of "hidden enemy" her.

Non-Non-Fat vs. Calories
Tired of eating the fruit, a packet of biscuits with the logo of "low fat" prepared to be your friend this afternoon. Tomorrow, there will be pudding "fat free" and a box of chocolate sweet "low fat" as an alternative. In your mind, low-fat foods with your logo or without fat is good for the body of friends who are dieting. This reasoning is wrong.

Do not be fooled by the logo on the packaging, every meal must contain calories. Not just the fat that you should be aware, but also calories. Begin to familiarize yourself to read the "nutrition fact" that sits at the back of your food packs. Could be a pack of biscuits that you eat contains 400 calories, almost equivalent to a plate of chicken fried rice which contains 600 calories. Nothing wrong to find out what content that goes into your body every day. Knowing what is needed by the body (not the tongue) is the key to the success of your diet.

Entangled Stress
In a day you can feel hungry again and again but felt guilty when I want to eat, then the uncomfortable feelings arise because crave food, then become less excited and feel uncomfortable. If this is what you feel, could be that you have been overwhelmed with the stress of dieting.

Stress during the diet can lead to increased production of the hormone cortisol, a hormone associated with abdominal fat production. A study conducted in San Francisco, U.S., involving 121 volunteers showed, more than 50 percent of dieters have increased weight due to stress during the diet.

Now, to transfer the feelings that can trigger stress, play your favorite game a few minutes. Or simply chatting with friends in the office also can restore the joy. In essence, happiness and positive thoughts were instrumental in the success of your diet.

Glued At Work Office
A research states that the weight tends to increase when a person starts work, and these mostly occur in those who routinely perform activities in the room. Work is piling up often makes you forget to move. Although you are correct diet, fat accumulation will still occur if your body is rarely driven.

Not only that, a study conducted by the Clinical Nutrition Research Center, The University of Alabama Birmingham alias suspect that air conditioning can also make the body fat. In the room without air conditioning, the body will expend energy to adjust the temperature with their surroundings. To get that energy, your body will automatically burn fat. While AC spoiled even make the body because the body is in "the thermoneutral zone" or temperature zone is no longer expend energy to adapt. That's why sometimes trigger air-conditioned room to move and sleepy feeling lazy. Begin to take advantage of your rest time to the streets despite only visiting colleagues in the next room.

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Eat Slowly Make Slim

the researchers found that people who eat faster will consume more calories than eating more slowly. Because, the hormone glucagon which produced the pancreas to increase blood sugar levels in body-in contrast to insulin which lowers blood sugar levels to work more effectively in the digestive process is slower than when it digests quickly. In addition, glucagon also serves as a giver of "signal" to the hypothalamus to the feeling of fullness. So, by eating more slowly, you feel full faster and makn portion becomes smaller.

Benefits of Eating More Slowly
Slow method of eating or slow the process of eating, not only will help the body to reduce food portions and ultimately make you more slim. But also give other benefits. Among them:

1. More Fun
By eating slower, you better enjoy the process of daily meals. Eat no more than the necessities of life, but a process that can be sensed and the process of recreation. If you have never noticed the texture, taste, and composition of the food you eat, now vice versa, you also do not have to undergo a super strict diet of torture, but just eat healthy and low fat.

2. Better Digestion
The most important digestive process in humans actually occurs in the mouth. When the enzymes in your saliva start working. With longer chew, your stomach gets "a signal" about the food to be digested, such as the type of carbohydrate or protein in the mouth. Thus, the stomach will also be prepared with the proper enzymes to welcome the incoming food.

3. Preventing Insulin Resistance
By eating more slowly, your body jugat not "surprised" and release insulin in large numbers to compensate for carbohydrate intake. So you can awake pancreatic function and insulin production can continue to run well. This, helping to prevent a reduction in production of insulin or diabetes.

No harm in trying this simple method. Body slimmer without dieting torture. In addition, there are many other benefits that you can get.

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