Qualsa - Stop the over-eating habit!

Stop the over-eating habit!

We know we should be eating to supply our bodies with energy to get through the day. To keep our bodies healthy and free of disease, it is important to consume nutrients like vitamins, minerals and antioxidants. We also need carbohydrates, proteins and fats to maintain good health.

But sometimes we are all guilty of consuming more than our bodies need and we over-indulge. We also tend to eat because we are sad, bored, happy or celebrating, and not just because we are hungry!

If you want to break the habit, lose weight and become healthier it is a good idea to work out a healthy eating strategy for 2009. One of the ways to ensure that you don’t over eat is to control your portions.

Below we list some ideas on how to ensure that you only consume what you need and stop the over-eating habit!

Don’t buy large quantities of unhealthy snacks. If you have trouble controlling yourself and you tend to eat a whole bag of chips, rather buy the snack size item. You can find chips, pretzels, cookies, cooldrink, juice, ice cream, and even cereal in single serving sizes.

Instead of unhealthy snacks and fast food bring home healthy fresh fruit and vegetables, rice cakes and whole-wheat foods. Try precut, frozen, canned or microwave-in-the-bag vegetables for automatic portion control.

If you do most of the cooking, you may be consuming a lot of calories when you taste the food as you cook. To stop this habit, try chewing gum while you prepare your meals.

Making fruit your dessert is a great way to include the recommended daily 2-4 fruits in your diet, and it also satisfies the sweet craving you might have after a meal. Experiment with different types of fruit and remember that eating a little extra isn’t always such a bad thing when it comes to fruit.

Make a rule that works for you and your family. For example no eating in front of the TV, in the car, or at your desk. This will help you avoid mindless eating when you’re not really hungry.

Many people eat when they are bored or just out of habit while watching television. Keep your hands occupied with something else or become more active, then you won’t want to eat. Try knitting, painting your nails, shuffling cards or exercising - anything that keeps your hands moving will help.

When you feel the urge to snack or to keep eating, take an exercise break. Walk around the block for 5 or 10 minutes, run up and down the stairs, or distract yourself with anything active for about 10 minutes.

Try drinking a glass or two of water when you “feel” hungry - sometimes we mistake thirst or dehydration for hunger.

Try these suggestions to curb your over-eating habit for good!