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Q&A with Australian Health Practitioners
How can I stop myself from overeating?
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I am overweight and am motivated to shed the pounds by dieting and exercising. However, I LOVE to eat and I simply cannot resist when there is food available! Tips? -
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Dr Rebecca Reynolds
Nutritionist
Rebecca Charlotte Reynolds, PhD (Dr Bec) Personable and ethical registered nutritionist (RNutr) and lecturer at UNSW Australia in lifestyle and health. Regular consultant to the … View Profile
Hi!
A common problem! Food does taste very good :)
This is a great idea:
http://www.tcme.org/
As is drinking lots of water before/during meals, really trying to listen to your body's fullness signals, and maximising your fullness signals by eating high protein and low GI foods.
Let me know how it goes.
Cheers,
Dr Bec
P.S. Have a gander at more info here:
http://nutritionundressed.com.au/category/weight-loss/Report this post
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Dr Rebecca Reynolds
Nutritionist
Rebecca Charlotte Reynolds, PhD (Dr Bec) Personable and ethical registered nutritionist (RNutr) and lecturer at UNSW Australia in lifestyle and health. Regular consultant to the … View Profile
P.P.S. Also, don't restrict any one food… And say to yourself, “I choose not to eat that”, instead of, “I am annoyed I can't have that”.
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Diane McGeachy
Counsellor, Psychologist, Psychotherapist
Diane McGeachy B.Psychology, MA. CounsellingPerth, Western AustraliaDiane is a young, energetic practitioner who is skilled in supporting individuals in their personal growth and self-development. She … View Profile
Food is a wonderful source of pleasure, however as you have mentioned it can become a source of pain and frustration when we find ourselves eating constantly and feeling heavier than we would like to.
My question to you is who says you are over weight? Is this your voice? The voice of a professional?
One thing to keep in mind when eating and enjoying food is to ask yourself why you eat?
Ideally we eat when we are hungry, to nourish are bodies and give it the fuel that it needs to function. If you eat foods you enjoy when you are hungry you will be able to tune into your body to realize when you are full. If you start eating for other reasons aside from physical hunger your body will not be able to give you cues to stop eating because it was not hungry to begin with.
You might think about other ways that you derive pleasure from aside from food. That way when you are hungry you can enjoy food and when you are not hungry you can find others ways to treat yourself well.
Take Care
Diane McGeachy
Counsellor
Body Image & Mindful Eating CoachReport this post
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Arlene Normand
Dietitian
Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile
Eating is a most pleasurable activity - it is relaxing, tastes good, pleasant way to socialise - but you do not have to overeat to enjoy food. You have to be mindful when you eat. Put your food on a plate, sit down at the table and focus on your food. Remember you only taste the food when it is in your mouth, so ensure you chew your food properly. You should chew each mouthful at least 15 times before swallowing. This will encure you get the most satsfaction from what you are consuming, and slow down the eating process. In addition it takes 20 minutes for your brain to receive the message you have eaten. Stop eating when you are comfortable.
Obviously you have to show discipline and learn to say no thank you when you are not hungry. Go and do other activities - exercise, knit, tapestry, sudokos, read, etc. Look for other interests outside food. You don't always have to socialise eating - you can go for a walk!
When you overcome this obsession with food and stop thinking about it so much, your weight and eating will normalise.
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Jessica Ruescher
Dietitian
Jess grew up in country Western Australia, and moved to Perth for university in order to study her growing passion in nutrition. Jess commenced practicing … View Profile
Hello!
Overeating is something I see a lot of people do, and without even realizing they are doing it, so your definitely not alone!
I would suggest to really tune into your hunger and satiety signals. Ask yourself - “Am I actually hungry?”. If you are hungry and its morning tea time - by all means, have a small healthy snack like a piece of fruit or a low fat tub of yoghurt. Avoid ‘hanging out’ until lunch time as this tends to lead to feeling ‘starving’ and going over board with the size of lunch.
Are you a fast or slow eater? If you gobble down your meal in around 10 minutes, chances are, the message sent from your stomach to your brain to say “I'm full” would not have got there yet and consequently, you keep on eating more than you physically need. It takes about 20 minutes for that message to reach your brain, so slow down and enjoy your meal!
Have a big glass of water before your meal. This helps to fill up your stomach and you are more likely to eat less.
How big is your plate? - down-size your plate, its amazing how it helps to reduce your portion size and yet we still think we are eating enough!
What activities are you doing while you are eating? Watching TV? Reading the newspaper? Checking your phone? Concentrate on your food and be mindful of what and how much you are eating.
Would love to hear how you go :)
Goodluck on your journey to a healthier you!
Cheers,
Jessica Butcher
Accredited Practising Dietitian
Melbourne CBDReport this post
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