9 Strategies to Stop Overeating

you ever feel like you just can't stop eating well we all do it's because our brains are wired to crave sugar and refined carbs which makes you even hungrier so let me help you with nine tips to keep you from overeating and none of them involve counting calories you ready number one cut out the process stuff and eat real Whole Foods the single most important thing to lose weight and avoid overeating is to include as many real whole unprocessed foods and your diet as possible things like vegetables fruits nuts whole grains beans seeds olive oil organic free-range or grass fed animal products like poultry lamb beef pork and eggs wild smaller fish like salmon and sardines they help you reset your brain and your appetite number two eat breakfast you need to eat breakfast a recent study found that almost 3,000 people who lost an average of 70 pounds and kept it off for six years ate breakfast every day in fact only 4% of people who never ate breakfast kept the weight off so eat breakfast every day and do not eat food at least two hours before going to bed eating food earlier in the day prevents you from overeating at night number three eat mindfully our stomach takes 20 minutes to tell the brain that we're full so we tend to overeat when we eat too fast eating while we're stressed out also makes us fat both because we don't digest our food properly and because stress hormones slow your metabolism and promote fat storage especially that dreaded belly fat so when it's time to eat slow down and enjoy every part of your meal or snack tip number four Madre or eliminate alcohol I know it doesn't sound so fun but it works cutting out alcohol will get rid of additional sugar calories and prevent you from overeating alcohol releases your inhibitions which is why restaurants offer you a drink at the beginning of a meal you still with me okay good now here's number five become aware of trigger foods one little soda can begin that downward spiral to overeating so stay away from your trigger foods that make you eat more things like sugar sweetened drinks sweets bread baked goods refined carbs of any kind even artificial sweeteners make you crave more and eat more so stay away from them tip number six keep a journal we use food to block our feelings but you can use words to block food in fact research shows that journaling is an excellent way to lose weight and it's a great way to be honest with yourself and be accountable see we often overeat and stuff ourselves with food in order to stuff away our feelings so write your feelings down instead of eating them tip number seven get sufficient sleep in fact one study found that even if you lost a little bit of sleep it contributes to insulin resistance which is like pre-diabetes or diabetes it makes you hungry it makes you crave sugar and carbs paving the way for more obesity and type 2 diabetes so get eight hours of sleep every night or at least seven you'll have less cravings and you'll normalize those fat regulating hormones number eight control your stress levels demanding jobs marital tension lack of sleep too much to do in too little time to do it creates stress for most of us you see stress makes us overeat and it makes us overeat the wrong kinds of food which leads to weight gain so learn to actively relax I'm not talking about sitting on the couch watching TV I'm talking about things like meditation yoga deep breathing or any other techniques that help you reduce stress and the last tip tip number nine is exercise the right way see the right kind of exercise can help you lose weight help you maintain your weight loss and it even controls your appetite so you don't overeat so first walk a minimum of thirty minutes every day that's bare minimum wear a pedometer and set a goal of 10,000 steps a day but I like to do other stuff where you can run you can bike you can dance just turn on the music and have a party in your house with closing the shades so no one sees you and play games jump on the trampoline do whatever is fun for you so I want you to stick to these nine tips and you will lose weight every single time

Channel: Cleveland Clinic

Views: 1,829,928

Keywords: functional medicine, cleveland clinic, mark hyman, what is functional medicine, dr. mark hyman, dr. hyman youtube videos, functional medicine doctor, functional medicine mark hyman, dr mark hyman, dr mark hyman functional medicine, overwating, strategies to stop overeating, tip to stop overeating, tips to stop overeating, how do you stop overeating, how to stop overeating, how to stop overeating for weight loss, over eating, stop overeating, stop overeating functional medicine

Id: ZD5yze3bGEI

Length: 4min 31sec (271 seconds)

Published: Wed Aug 26 2015