It can be hard to tell if you are eating too much. We may find ourselves eating in accordance with pre-determined meal times, or at events where everyone is eating, so it would be strange to refuse.
Or, we eat when we know it might be some time before we have a chance to eat again. Then there are the many meals we eat away from home, so it’s hard to know exactly how energy-dense those meals are.
The reality is, however, that if you gain weight, you end up eating too many calories more often than not, or even in smaller increments on a daily basis.
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So if you’re not sure exactly what’s increasing your eating, here are some of the main signs or reasons why you might be eating a little too much, too often, and what you can do to change this habit.
You are never hungry
Hunger is the physiological signal we need to refuel. It can be felt as a rumbling in the stomach, a general feeling of emptiness, or even physical discomfort or emotional irritability.
While excessive hunger isn’t ideal, getting to the point where you really feel hungry before you eat is a key part of long-term weight control.
“Never eat a snack or meal if you have no physical signs of hunger.”
On a daily basis, many of us overdo it a little too much at mealtimes so that we are never really hungry, and thus remain in a slight caloric excess. Over time, that’s where the kilo creep comes from.
The solution: Waiting at least three to four hours between meals, or waiting to eat until you’re actually hungry, is a simple yet powerful step to help control daily overeating.
You follow a strict meal plan or diet
Meal plans and dietary programs can be effective tools to help guide food choices and keep calorie and macronutrient intake on track. But when a diet is followed religiously, it can ignore daily differences in calorie production and needs, encouraging the consumption of food when it’s not necessarily necessary.
READ MORE: Registered Dietitian Susie Burrell Explains What Your Food Cravings Could Mean
Here, additional snacks or larger portions can be prescribed and then consumed regardless of hunger or appetite, which basically means that we end up eating extra calories that we don’t need.
The solution: Use your meal plan as a rough guide, but never eat a snack or meal if you have no physical signs of hunger.
You never wake up hungry
It’s common for busy people to eat lightly during the day and then overcompensate at night with a larger meal, sweets, snacks, and alcohol, all of which contribute a significant number of daily calories.
This excessive consumption in the second half of the day can mean that we continue to process these foods eight or ten hours later, but we can still have the coffee and fill up the next morning when we could easily go another few hours without to eat.
The solution: If you regularly eat late at night, make a concerted effort to keep your meals small to ensure your fuel stores are depleted in the morning and you notice hunger within an hour or two of waking up.
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You eat regularly until you are uncomfortable
There’s nothing wrong with overdoing it on special occasions and having to loosen the buckle of the belt a bit. But if you’re eating regularly to the point of feeling seriously stuffed, it’s time to cut back. Over time, frequent overeating means that you are able to physically tolerate larger volumes of food, which will also allow you to overeat.
The solution: Practice stopping eating a bite or two away from extreme fullness to support digestive comfort as well as calorie balance.
READ MORE: The “breakthrough” diet and exercise combo you might need in your life
Your weight is increasing
We can be quick to blame lack of exercise as one of the main reasons for gaining weight, but at the end of the day, if you’re gaining weight, you’re eating too many calories for the amount of activity you’re doing. you do.
You can always increase your physical activity to put a stop to the weight gain, but you can also cut down on sweets and alcohol, and also lighten your meals with lower calorie foods, will also help you reduce your calories a bit. weight gain.
The solution: Think about when you overeat during the day and look for ways to lighten your meals, especially in the evening. Eating more vegetables and salads instead of more calorie dense foods like meat, pasta, rice, desserts and alcohol will also support a calorie deficit and halt weight gain.
Author Susie Burrel is a leading Australian dietitian and nutritionist, founder of shape meco-host of The nutritional couch podcast and prominent media spokesperson, with regular appearances in print and television commenting on all areas of diet, weight loss and nutrition.
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Coffee order with the most calories revealed
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