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4 Easy And Practical Ways To Prevent Overeating & Fat Gain


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Overeating is the cause of obesity and many other diseases. Yes, you read that right. You are not overweight because

1.   The insulin fairy got you.

2.   You are not eating gluten-free.

3.   Sugar/carbs/fat/dairy (add any food that you think is making you fat).

4.   You didn't detox on the weekend!

You are not losing weight because you are not eating fewer calories than you need to maintain your weight long enough to see a reduction in your body's fat stores. In short, you are OVEREATING!  Now that we have established that overeating is what causes one to become overweight, let's scroll down for some awesome tips to enhance your life and beat overeating for good!

1. Portion Control

Easy And Practical Ways To Prevent Overeating & Fat Gain© Thinkstock/Getty Images

As we now know that to lose weight you have to eat fewer calories, and the best way to cut calories from your diet without getting into the nitty-gritty of calorie counting is to control your portion sizes. In my coaching career, I have come across many people who come to me saying that they only eat home-cooked food and they are still not losing weight having this misconception that eating out is what makes one fat. While it is true that eating out frequently can make one fat but that is because of the fact that most eateries serve two, three, four times the amount of food as compared to an ordinary serving and the hyper palatability of food which can easily be dealt with by requesting for a go-to box before beginning your dinner. When it's served, put 1/2 of your plate in the container and enjoy your meal. In the same way, when eating at home try to reduce your portion size, eat 2 chapatis instead of 3 or eat half a cup of rice instead of one.

2. Eating Every 2-3 Hours For Losing Fat Is Stupidity

Easy And Practical Ways To Prevent Overeating & Fat Gain© Thinkstock/Getty Images

I am pretty sure that you must have heard numerous times that you need to eat every 2-3 hours at least 6-7 meals a day to lose fat because it raises your metabolism. However, this is completely untrue, meal frequency does not have any effect on the rate of fat loss. What matters is the overall calories. So, if you are a type of person who tends to overeat when eating smaller meals, this way of eating can be counterproductive for you when you're trying to cut down body fat because it will make you go over your caloric limit that you should be eating. Instead, try to find a system that helps you feel satiated and energetic for the duration of the day and not prompt binging and obsession over food. If you like eating 6 meals a day, eat 6 meals a day, if you are one of those people who feel better eating fewer larger meals, eat that way. The point is to find out what works for you and makes you stick to the amount of food you should be eating.

3. Keep Trigger Foods Out Of Your Sight

Easy And Practical Ways To Prevent Overeating & Fat Gain© Thinkstock/Getty Images

Let's get it very clear—the only reason you have ice cream in your freezer and cookies in your pantry is that you intend to eat them. Nobody stocks food thinking 'let's buy this choco-chip ice cream but I am not going to eat it'. Now there is nothing wrong with having your favorite ice cream or cookies every now and then within your calorie limit. The problem arises because of the hyper-palatability of these foods. So, the simple solution is to figure out your trigger foods and do not keep them at home.

4. Meal Prepping

Easy And Practical Ways To Prevent Overeating & Fat Gain© Thinkstock/Getty Images

Sounds boring and laborious, right? But it can be a lifesaver for you if you are one of those people who are always in a lookout for what to eat for breakfast, what to eat for lunch, etc. More often than not, these are the type of people who will order something or go out and eat without being mindful. Investing 2-3 hours twice a week for your health and well-being is not a big investment that should be ignored. At least it is much better than mindless hogging of calorie-laden, micronutrient devoid food.  

Nav Dhillon is an online coach with GetSetGo Fitness, an online fitness company that helps people with fitness goals right from losing weight to competing in bodybuilding shows. Nav is an avid bodybuilding enthusiast and heads the NABBA (National amateur bodybuilders association) as a General Secretary. This innate passion and position has helped him work with a lot of bodybuilders to help them take their physique at the next level. He also has a lovely pet called Buster whom he enjoys playing with in his free time. You can reach Nav on nav.dhillon@getsetgo.fitness to take your fitness and physique to the next level.

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