Most people consider overeating as a single event such as a meal or a party but there are numerous ways to overeat. Not really listening to your hunger level is of course one method of overeating. Others may be related more to mindless eating:
You eat too fast not allowing your body to signal the “I’m full” message.
- Waiting about 5 minutes before you start eating (look and smell).
- Put your utensils down between each bite.
- Chew your food slowly, noting the texture and taste.
- If you are eating multiple courses take a five to ten minute break between each course.
- Use smaller utensils so you pick up smaller amounts.
- Set a clock at your place setting and stretch your meal out to 30 minutes.
You have portion control problems.
- Use a smaller a plate, such as bread or salad plate.
- Measure and weigh your food.
- Have your spouse or friend serve your plate.
- Avoid family style table serving.
- Get up from the table as soon as you finish eating.
You sample your food while cooking.
- Chew gum while cooking.
- Place the sample on your plate as part of your meal.
- Ask a family member to taste it for you.
- Allow other family members to prepare the meal.
You eat or snack while watching television.
- Eating only at the kitchen/dining room table.
- Avoid eating while standing up.
- Turn off all distractions and concentrate on the meal itself.
- Avoid eating out of the package (plate your portion).
These are only a few possible overeating scenarios. Others may include late night snacking, eating leftovers while cleaning up, the drive thru pull, skipping meals and than overindulging. What ever your overeating issues may be your weight management counselor at CFWLS can help you explore solutions.
For most people, you go through life knowing what you have always known (or been taught) and doing what you have always done. Then one day you wake up and realize that you are dissatisfied, unfulfilled, unhappy or maybe just scared. You hope that it’s not too late. You realize that you should make some changes but you feel it is easier and more comfortable to continue knowing what you know and doing what you do. You try (may even succeed at positive changes) and then regress to the same old comfort zone. This results in continuation of the status quo and possibly a worsening of your situation. You will start “do-ing” as soon as it is convenient…next week…next month…after the hurricane…after the summer/holiday is over…you know the drill.
It’s a cycle and many of you may be caught up in it…frustrated…maybe even knowing what to do…but not doing it…thinking you “should be more active”…you “should eat healthier”…you “should lose weight and get in shape”. You may even “should” for others who think you “should eat everything on your plate”, you “should eat junk food because you’ve had a rough day”, and/or you “should not exercise because others need you more”.
“Should-ing” comes in two forms. First, doing what you think others expect you “should” do despite what your hopes, conscience and gut are telling you to do. You feel guilty and want to feel approval from others so you give in. Second, is “should-ing” yourself by saying you “should” do something but not doing it because your conditioned over the years to behave otherwise. Unfortunately “should-ing” doesn’t make a difference. Do-ing does.
Realizing the problem is an important first step. You must break the cycle of – You think → You want →You decide → You try → You fail (or temporarily succeed) → You repeat. This is no way to live. You deserve better.
With regard to weight loss, this is particularly important if you are overweight (BMI between 25 and 29.9), obese (BMI > 30), have high cholesterol, diabetes, high blood pressure, abnormal triglycerides, sleep apnea, are physically inactive and/or have a family history of heart disease (or just want to look/feel better). It’s time to start “do-ing”…NOW! Easier said than done…I know and unfortunately, no one can do it for you. You need to take responsibility for losing weight and make it happen. If any of this relates to you, this is your official “kick in the pants”.
Fortunately, it doesn’t need to be so hard. If you need realistic and sincere help or accountability, let us know. It’s our expertise and we have the surgical, non-surgical, nutritional and fitness assistance that can help you stop “should-ing” yourself and getting nowhere fast. It’s all here. Start “do-ing” today. Your Weight Management University curriculum, medical assistance and professional coaches are ready to help. Now that you have a “kick in the pants”, do something about it!! It’s never too late.