You cannot out-exercise your fork!
Supersize is the new large
Convenience is the new game we play
Quality food is not really as abundant as it once was
We are busier than ever!
It's a slippery slope and in the middle of all of this we get caught up in the game of overconsumption
We lose control.
So, how do you gain it back?
Today I have 11 tips to help you do just that!
- Coach Charles
Get rid of distractions: When we are distracted we mindlessly eat. TV and social media are the biggest culprits. Strive to be more present when you're eating. Don't take your food to the couch. Eat at the table and have a conversation if possible.
Know your trigger foods: For me it's the bakery. Cookies are my trigger. For others, it might by chips. Is it sweet or salty?
Don’t ban all favorite foods: Deprivation never led to anyone to success. It only leads to rebounding.
Avoid eating from containers: Always take what you plan to eat out of the bag, can, box, or container and place it on a plate. If you eat from a bag your brain will literally want to finish the whole bag. It's in our human nature. This is a HUGE tip for most people.
Keep a food journal: Keeping a record allows you to SEE and reflect. It gives you data. It is checking in with yourself. Much like a bank account you can reconcile your "account"
Fill up on protein: Protein by nature is a fullness food. It FILLS you up. Not to mention the amazing benefits of fuelling your muscle and helping burn fat!
Slow down: Tempo matters! For real. You have to give your stomach TIME to send the proper signals to the brain to let it know you're filling up. Take more bits. Try even counting 15-20 bits before your swallow.
Watch your alcohol intake: Alcohol has so many crazy effects on the body. All I will say here is that the more you drink the more you will eat. Consider it a law of nature (without all the nerdy science stuff that I won't waste your time with).
Ditch the diet mentality: Be a DETECTIVE and not a dieter. Dieting focuses too much on what you can't have and in that you begin to ALWAYS OBSESS over it. Anytime someone takes something away from you guess what happens? YOU WANT IT MORE! Again, it's like a law of nature.
Eat healthy fats: Just like protein FATS are fullness foods. FILL UP on fats 😃
Practice mindful eating: The opposite of MINDLESS. Be present in the moment. Slow down. Put your fork down between bites. Drink water between bites. ENJOY THE FLAVORS. Don't rush it. Have an experience.