Even those who regularly watch their diet, in days of feasts is much more difficult to resist the temptation. How not to overeat during the holiday? Are there ways to get better during the celebrations without serious limitations? And what to do if you ate too much and now think about how to save the figure?
10 important tips to avoid overeating
If you care to question, how not to overeat, even before the feast, this is the first step to success. After all, the uncontrolled absorption of food becomes a cause of overeating and stomach problems. Here are some simple but effective ways that will help you to avoid overeating:
1. 20 minutes before meals drink a glass of water. Water gives you a feeling of fullness, improves digestion and reduces appetite.
2. Eat a couple of tablespoons of bran in 20 to 30 minutes before the celebration. Coarse fiber will slow the absorption of glucose in the blood, and thus you will avoid unnecessary feelings of hunger throughout the evening.
3. During the day before the holiday dinner, don’t let yourself go hungry. Don’t forget about a full Breakfast and lunch, otherwise the risk of overeating is greatly increased.
4. During the feast prefer dry wines, which contains a minimum of sugar. Also remember: the stronger the drink, the more it calories.
5. Another effective way to avoid overeating is eating vegetables. They contain fiber, which lingers longer in the stomach and gives a feeling of fullness for a longer time.
6. If possible, the day of the feast (e.g. morning) practice strength training. They will provide you with improved metabolic process within 48 hours. Even if you exceed the norm with food, most of it will be spent on replenishment of reserves of energy
7. Try to distract your attention from food to something else: conversations, entertainment, dancing. The less you are focused on the holiday table, the less temptation to grab something harmful and overeating.
8. If you care about your figure, choose possible food protein (e.g. meat or fish) and avoid consumption of fast carbs and fats (potatoes, mayonnaise salads, pastries). You don’t recover, when you choose the meat or fish with vegetables.
9. Do not completely fill your plate with food. Take small portions, try to eat slowly and chew your food well. But also, do not attract the attention of others by a blank plate, or tired to fend off awkward questions about diets and weight loss.
10. And the latest advice on how not to overeat: listen to their feelings. As soon as you feel the first signs of saturation, better put a fork and a spoon. Because the feeling of fullness always comes only after 15-20 minutes after a meal.
What to do if you ate too much?
If you are not able to avoid overeating, have a few tips on how to minimize its effects:
- If you feel that you ate a lot of superfluous, in any case, do not lie down to rest – so you will further slow down digestion. If possible, take active actions: walking, dancing, small exercise.
- If you overeaten, drink for the night a Cup of yogurt. It will contribute to better digestion and normalizes gastrointestinal tract.
- Do not make yourself the next day fasting days. The body by malnutrition slows down the metabolism, which means you’ll only hurt yourself. Eat as usual, in the framework of their daily calorie intake.
- Much better hungry fasting days will be fitness training. If you practice regularly, you can afford a little increase the load. But do not overdo it — otherwise you’ll lose motivation.
- Drink plenty of water the next day after you ate too much. This will help to speed up metabolism and improve digestive processes.
Overeating is a stress for the body as starvation. Always remember simple but important tips on how not to overeat. And if it’s with you all has happened, try to reduce the risk of unpleasant consequences of overeating sensible exercise and return to a normal diet.
See also: top 10 nutrition principles for weight loss.