It’s easily done and we’re all somewhat guilty of overindulging – but what’s the best way to stay on track and achieve your nutrition goals?
Snacking at strategic points in the day is definitely an effective weight-loss tool. Many people on diets completely cut out snacks, but we believe that snacking is in fact the KEY to dieting – and the experts agree. For example, a healthy mid-morning snack is going to keep you on top of your hunger and dissuade you from over-eating when it’s time for lunch.
Eat high-protein/natural food
Because processed food has less nutritional value than natural food, it takes more of it to fill you up. Last year, a BuzzFeed reporter ate exclusively at Wetherspoons for a week, and what he noticed was that he never really felt full no matter how much he ate. It’s an interesting read, but it does highlight how low-quality food can lead to overeating. Prioritising protein is also important because it triggers appetite-suppressing hormones, as well as the release of glucose in the small intestine.
Implement the 3-bite rule
When you really want to indulge yourself, limit yourself to three bites. Imagine you’re eating a slice of cake – that first mouthful is definitely a joy to behold, but after that? It doesn’t take very long for sweet things to start tasting sickly, and it doesn’t make any sense to force food down especially when it’s not good for you. The three-bite rule allows you to treat yourself, but within reason.
Get adequate sleep
Lack of sleep promotes the production of the hormone ghrelin, which not only increases your appetite, but also makes you crave higher-calorie food. Additionally, studies show that the hormone leptin, which is responsible for making you feel full, is suppressed after a bad night’s sleep. Get your shut-eye to keep your cravings in check!
Stick with water
Although overeating is the focal point of this blog, overconsuming is perhaps a bigger issue when you consider how many calories and grams of sugar the average fizzy drink has – many so-called healthy fruit juices are loaded with sugar too. Calories are calories, whether they come as a liquid or solid. Unless you’re absolutely certain that what you’re drinking is healthy, then just play it safe and stick with good old water.
Keep a food diary/download a calorie-counting app
The things we measure are the things we improve. It’s impossible to avoid overeating if you’re not keeping track of what you’re consuming. It’s also important to remember that calorie-counting and fitness-tacking apps aren’t 100% accurate, however, they can definitely be a welcome addition to any fitness regime.
Know the difference between boredom and hunger
Psychological hunger (“head hunger”) and physical hunger are two different things and it’s easy to confuse wanting to eat with needing to eat. Next time you’re about to scavenge in the fridge, ask yourself – am I really hungry? Instead of boredom eating, go for a walk, do some stretching – just do anything to fill the void of boredom in your mind that you’re confusing for hunger.
The fact of the matter is, it’s difficult to know what the ‘right’ amount to eat is – we’ve all got different dietary needs. That’s why we take the time to educate our campers about nutrition, and encourage everyone to take their healthy habits home.