Do you think you eat how much you need to survive or are you prone to over doing it most days?
Over eating (or drinking) can really hold you back from achieving your goals such as weight loss, toning and increasing your levels of fitness.
Conscious eating means choosing foods in appropriate quantities, understanding how much you should put on your plate so you feel satisfied until it’s time to eat again.
For most people a ‘just right’ meal is one that will keep away hunger for about 3 to 4 hours. A just right snack should keep you satisfied for about 2 to 3 hours. All your meals and snacks need to contain protein, carbohydrates and fat.
It is important to think in advance about what a meal or a snack should look like, and then only to put that amount on your plate. Feedback signals from your stomach come long after you have consumed too much, and the increased activity of the brain makes it difficult for people with conditioned over eating to stop eating if there is more food in front of them.
So the more you pile on your plate, the more likely you are to eat it!
Serving yourself just the right amount of food is an automatic safeguard against the habit of piling it high or going back for a second or third helping. Of course sometimes if something tastes really good and you just can’t help yourself then why not? But when this happens every… single… day, it can lead to underlying health issues, even if you exercise on a regular basis at a high intensity because you’re not using enough energy to burn those additional calories you’ve consumed.
If this rings true with you, make your usual meal size but cut your portion in half and see how that feels 30 minutes after you’ve eaten it. Chances are that you will find this ‘cut back’ serving will be enough. Beyond that you are eating for REWARD and not satiety. It often comes as quite a shock to realise how much less you can and often should eat.
It’s OK to feel hunger if you’ve consumed your 5 meals a day (including protein, carbs and fat) and drunk 2 to 2.5 litres of water throughout the day.
If you can relate to anything here then it’s time to treat yourself better and start some conscious eating.