What is overeating?
Eating food at the wrong time, wrong kind, wrong quantity can be considered as overeating. Overeating leads to weight gain, which you might notice in a matter of weeks if you carefully track your weight. It has a harmful effect on the body's metabolism. Many people, teens included, overindulge at times. Whether it's eating too much during a holiday or having too many treats at a party, it's not uncommon to realize you've overeaten. However, when a person consistently or frequently eats this way, it can be a sign of a deeper problem. If your family member is showing signs of overeating, you should be concerned -- both with the emotional reasons behind it, as well as possible physical problems that can result from chronic overeating, such as obesity or high blood pressure.
Short-term effects of overeating can include bloating and lethargy. Longer-term effects, however, are more serious. The weight gain that results from overeating can result in obesity. Associated health risks of having this body type includes an increased risk of issues such as coronary heart disease, stroke, cancer, high blood pressure and Type 2 diabetes. You can also experience joint pain, sleep apnea and gallstones.
Tips:
• Avoid taking an extra serving even after you feel full just because there is little remaining in your plate. When you start your meal, take only half the serving you usually have. Eat consciously and enjoy each and every bite. When you feel like taking another serving, and then add little by little till you feel that your brain is telling you to stop. yo will be surprised to see that the quantity will be lesser than what you usually eat. Do not wait for the burp to come. Then it indicates that you have overeaten. Always reserve your stomach for some water and free space.
• When you have plans to attend a buffet party, have a mini snack at home like half a sandwich/ leftover morning breakfast/handful of peanuts, etc. so that you are not famished when you start your party meal. In this way, you will avoid overeating.
• Do not eat while watching television. We tend to eat more as our awareness is not on the food we eat.cultivate this habit yourself before advising kids.
Popcorn might be very tempting when you are watching a movie. People argue over the fact that it is good for health too. It is a good grain to have but without the hydrogenated oil/ butter which is used to pop them commercially. Homemade popcorn made in the traditionally way of using the grain and adding your own oil is the best . Take a small plastic/thermocol cup along with you and fill your share of popcorn. In this way you will avoid overeating while watching movie and also have fun on the side.
Eating the right kind of food in the right time is very important. Stick to time unless you do not feel hungry at all. Listen to your stomach. Treat your stomach with respect and love.
• Eat the right kind of food in the right amount. Just because you want to reduce weight, it doesn’t mean that you have to reduce the quantity of food drastically. It will only lead to lots of metabolic disorders in the future and also weaker muscle mass which eventually leads to joint pains in any part of the body.
• I have heard people telling me that they eat so less and still they are not reducing weight. Why does it happen? Answer lies in your lifestyle......it is time to review.
Do not stick to a common diet plan taken from magazines, Internet, etc. Be attentive while you eat.
Use all the five sense organs: eye, tongue, nose, ears and skin to see , smell, feel, hear and taste your food. Savor food and eat till you feel light. You will automatically stop when you reach the threshold.
Eat the right amount (follow the suggestion given in the first tip), reduce all your junk snacking, eat with awareness, indulge in healthy snacking between meals (If you are working, then carry some healthy bite foods), exercise at least 4 times a week (not merely walking).
You will find yourself a new “YOU” with extra energy, positive attitude, toned body with stronger muscle mass and a healthy life ahead.
Take care, Prabha Krishna,