Can’t resist the chips ..cookies ..ice cream?.Its normal to feel out of control :
Processed foods designed to make us overeat.Here’s how it works and what to do about it .
A.Big Portions Convince us were getting a “Good Deal”
– with processed foods youre often getting more volume (and more calories).Who doesn’t want more or less.
B. Variety makes us want more
-When we have a lot of different tastes choose from ,we have a lot of appetite .And when it come to process foods ,the options seem endless.
+ Harder to overeat:
(One single food like apples
*Easier to Overeat:
(A variety of flavors and textures to amuse you forever
C. Multiple flavors at once party in your mouth
-Long ago ,humans prioritized calorie dense foods to help them survive .Today,manufacturers use calorie density to create hyperpalatable (and easily accessible) junk food .
7 ways to stop over eating junk food
- Notice your chewing
- It easier to over eat when foods is is to chew . Compare how many chews it takes to swallow processed vs whole foods.
(Processed foods 10 chews)
- Also consider
_- How long to it takes to eat each food
– How satiated you feel afterwards
-How much you want to keep eating .
- Evaluate your pantry
(To change the way you grocery shop and eat ,first become aware of what kinds of food you buy –and why you buy them .
- How many junk foods mark as “healthy foods” can you find
- How many celebrity endorsement do you see.
- What self care promises do you find.
- List the market
- Look for habbit patterns
(Habits are powerful ,for better or worse .When we have habit of using food for reason other than physical hunger .It can lead to over eating .
- Find Feel Good Habits that support your goals .
(Once you know your triggers ,disrupt cycle of trigger –eat –reward by replacing eating with an activity that supports your goal .
Most effective stress reliever
- Exercising and playing sports
- Reading
- Listening to music
- Praying or attending a religious service
- Spending time with friends and family
- Getting a massage
- Walking outside
- Meditation
- Yoga
- Creative hobbies
5.Put Quality Above Quantity
(Process Foods use cheap ingredients in making it possible to sell large quantities at low price )
- Whole foods provide high quality nutrition and you only pay once
- Jumbo sies might seem like a deal because they offer high quantity but eventually ,you may pay a “healthy tax” in the form of fat gain ,metablic problems and poor health.
- Slow Down
(If changing the foods you eat freaks you out,allow yourself to eat what ever you want ,but slowly and mindfully
- Sit at table and use real dishes
- Eat in calm environment
- Put your utensils down between bites
- Set aside at least 20 minutes per meal
- Choose whole ,fiber rich that makes time to chew
- Eat 80% full
- Be nice to yourself
Self Critism and crash dieting may work in short term,but they usually sabotage your goals in long term.Approach your over eating with ..
- Honesty
How are you really behaving around food?The more accurate you are at perceiving your self the better you can support your self to change
- Kindness
Work with your self instead against with yourself
- Curiosity
Explore your habbits with open ness and interest in criticism .
And if your ready for change lets work together .
Join our 90 days Proweightloss Program .
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resist junk food.
Coach Barbie Blog 