When it comes to self-control in food, many people struggle with it. So if you’re one of these people, looking for some inspiration to reach your wellness goals, the NASM-certified personal trainer, Sam Altier shared six main strategies to get you back on track to eating, so you can feel fueled and satiated instead of full and frustrated.
Here’s what Sam wrote on the caption:
Breaking the habit may not be easy at first. It most likely won’t vanish overnight, but if you’re patient, work on it one meal at a time, and focus on getting better at understanding your body and hunger cues, you can (and will) make progress!
Whereas here are his 6 strategies:
1. Sit down at the table
In this dynamic life of 2018, it has become a routine to nosh our dinner while watching our favorite TV shows or even rushing through lunch at work. According to Altier, you have to eat mindfully, so you better sit on the table and express gratitude before starting your first bite. That’s how you know how much you are eating!
2. Eat without distraction
In our on-the-go world, we can’t eat a meal without taking our phones and replying to a friend or even checking an email. If you want to know when to stop eating, eat with no distraction!
Source: POPSUGAR Photography / Sheila Gim
3. Put your utensils down between bites
If you put your fork down between two bites, you’ll be able to take a short break and this will help you slow down the process of eating. In this way, you can better assess yourself whether you’re full or you should continue eating more.
4. Take at least 20 minutes to eat
Since it takes time for your stomach to tell your mind that you’re full, it’s important for you to take around 20 minutes for a meal, as the process of feeling satiated takes more time than you think.
5. Eat high-fiber foods
High-fiber foods like fruits, vegetables, beans & legumes – add to your stomach the feeling of being full, so it’s preferable to eat some of them on daily basis.
6. Eat until you’re 80 percent full
“Your brain won’t recognize you’re full until 15-20 minutes after the fact, so try not to eat until you’re 100% full!” Sam said.
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Occasional overeating isn’t a problem as long as you get back on track. But, it can be problematic when you experience reoccurring episodes.