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Daily Archives: September 7, 2016

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How to stop yourself from overeating

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

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Wondering why you constantly overeat? Here are three factors that may be contributing to over-indulging. 

 

It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons. 

The stick: Macro shortfall

The human body’s drive for protein is so powerful that it will keep consuming food until its protein needs are met according to a University of Sydney study. As protein intake decreases, kilojoule intake increases, researchers reported.

The fix: Consume 15 to 20 per cent of daily kilojoules from high-quality, low-fat protein sources. Lean meats, legumes, fish, eggs and tofu all qualify.

The stick: Multitasking

Whether it’s the portion sizes at your local, a bout of intense work stress or mindless nibbling in front of the telly, there’s a whole gamut of reasons why we eat more than what we need or when we’re not hungry at all . 

The fix: Try to eat intuitively – only when you’re hungry. Focus on eating when you feel hungry and stopping when you feel full. 

The stick: Overwhelm

Research suggests that when we can choose from a wide variety of foods, we generally eat more. Under the ‘smorgasbord effect’, new flavours are thought to stimulate appetite while bland or monotonous menus bore us into disinterest. 

The fix: Limit yourself to a few choices.

NEXT: Kick start your clean eating journey with our 10 step guide to cleaner eating. 

 

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Fitness model healthy food swaps

www.judgeweightloss.com

The place to come for fitness, weight loss, supplement, and just awesome health info.

Thanks for visiting. Enjoy

 

If you’re struggling to swap out certain unhealthy foods, three of our favourite fitness bloggers and models share their food swaps below.

Bianca Cheah 

bianca

Fitness website founder and model  //  Sporteluxe.com and biancacheah.com.au

“I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic. I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, which are full of antioxidants.” 

Cow’s milk 

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Lactose-free almond or soy milk

Green vegies 

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Green juices (broccoli, broccolini, spinach, cucumber)

Sugar 

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Honey

Dried fruit  

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Fresh fruit

White carbs 

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Quinoa, brown rice, sweet potato

Bland food 

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Flavoursome food (spices)

Fruit juices

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Water

Wine

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Biodynamic and organic red wine

Pasta

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Steamed broccolini

Milk chocolate

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Chocolate-covered goji berries

 

Sophie Guidolin

sophie

fitness blogger  //  sophieguidolin.com.au

“I overhauled most of my habits, which meant I cut back on sugar, reduced my intake of carbs, started avoiding processed foods, reduced my intake of preservatives, colours and additives, added more lean protein, reduced my intake of dairy foods and ate a bigger variety of vegetables.”

Liquid kilojoules (cordial, soda, milk)

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Water

Brownies

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Protein brownies

Flour pancakes

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Quinoa pancakes

Cake

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Low-carb cake (e.g. coconut flour)

White rice

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Couscous

 

Emily Skye 

emilyskye

Fitness model  //  emilyskye.com

“I don’t eat sugar except for a little natural sugar in fruits and vegetables and barely eat any starchy carbs, but I have more meat and a wider range of fresh vegetables and salads. I avoid gluten and wheat and I’ve cut right down on dairy products except for natural yoghurt and cottage cheese as they’re lower in lactose, which I’m sensitive to. I avoid processed foods, artificial colours, flavours and preservatives. Swap low-fat foods, which usually contain a lot of salt, sugar or other additives and chemicals, for full-fat foods, which can be more filling and often contain less additives.”

Alcohol

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Pure water

Processed carbs

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Complex carbs (brown rice, quinoa, oats, sweet potatoes)

French fries

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Sweet potatoes

Burger buns

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 Portobello mushrooms 

White rice

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Quinoa

Lasagne sheets

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Eggplant

Spaghetti

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Zucchini 

NEXT: Craving fast food? Here are few sneaky fast food alternatives. 

 

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