Tradisionele resepte

Hoe om hierdie danksegging nie te ooreet nie

Hoe om hierdie danksegging nie te ooreet nie

Volg hierdie wenke vir 'n gesonder dankseggingsdag

Ooreet

Moenie hierdie danksegging ooreet nie

Hoewel danksegging dalk net die heerlikste vakansie is, kan dit ook 'n nagmerrie wees vir ons wat 'n gesonder leefstyl probeer eet, een maaltyd op 'n slag. Danksegging begin die vakansieseisoen, en dit kan 'n gladde helling wees van net nog 'n stukkie pampoentert tot 'n hele mou vakansie -Oreos.

Geniet Thanksgiving 'n bietjie op 'n slag

De Silva sê dat die beste manier om op die groot dag te vermy, is om te begin geniet danksegginge voor die Turkse dag. Rooster 'n paar pampoenpitte, of maak 'n groenboontjiebak of 'n spesiale pampoensop. Danksy die Thanksgiving-aandete, sal u nie so lus wees vir al die kosse wat een keer per jaar is nie.

Maak 'n plan

Gomes sê dat dit belangrik is om voor die ete 'na te dink oor waar u sal wees, by wie u sal wees en watter kosse beskikbaar sal wees', sodat u 'n wedstrydplan kan maak en gefokus kan bly op gesondheid. Dit is eweneens belangrik om jouself klein aflate toe te laat, sê Gomes. Besluit vooraf watter kosse vir u spesiaal is en wat net gevul word. As u 'n pampoentaart liefhet, maar nie regtig wil met 'n bosbessiesous nie, hoef u nie te dwing om 'n bietjie van alles te eet nie. Bespaar u kalorieë vir die goeie dinge, sodat u nie ontneem voel nie.

Eet voordat jy gaan

'Dit is nie 'n goeie idee om by 'n honger partytjie aan te kom nie,' sê Gomes. Dit is meer waarskynlik dat u te veel eet en 'n hoë-kalorie kos kies as u honger ly. Waarom nie 'n appel of jogurt voordat u gaan nie, sodat u keuses kan maak?

Word georganiseer

Gomes sê dat stres dikwels verstandelike ooreet veroorsaak, dus as u die maaltyd voorberei, maak seker dat u 'n speletjieplan het sodat u nie 'n handvol kaasblokkies inskep terwyl u u bekommer oor u kalkoentimer en die ontbrekende blik nie. van bosbessiesous. essensiële, kalorie-swaar tarief.

Let op u alkoholinname

Kyk, groot etes met 'n uitgebreide gesin laat selfs die beste van ons smag na 'n skemerkelkie, maar onthou, alkohol is 'n belangrike bron van leë kalorieë. 'N Paar drankies voor ete kan ook u remming verminder en u dieetdoelwitte uit die oog verloor.

Probeer bietjie tee

De Silva sê dat die drink van 'n bietjie warm, gekruide groen tee met kaneel, kardemom en gemmer voor die ete die vertering kan help en jou kan vul, wat jou minder geneig is om te ooreet.

Onthou hoekom jy daar is

Een van die belangrikste sleutels om self-sabotasie op Thanksgiving Day te vermy, is om daarop te fokus om die vakansie saam met vriende en familie te geniet eerder as om kos te hê, sê De Silva. Skatgesprekke, bly koffie, en wees dankbaar vir die geskenk om 'n spesiale dag met geliefdes te deel


Hoe om te stop met ooreet oor naweke

U is goed daaraan om gedurende die week gesond te eet, maar oor naweke? Wel, dit is 'n ander storie.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

'Die week bring dikwels stres en 'n streng dieet -mentaliteit mee. Dan dui die naweek op ontspanning. Mense assosieer eet en kos dikwels met stresverligting, ”sê die geregistreerde dieetkundige Lauren Sullivan, RD.

Maar sy het die teenmiddel om te eet in die naweek. Volg haar wenke vir gesonde eetgewoontes die hele week.

Waarom eet ek so baie oor naweke?

Daar is baie redes waarom mense naweke te veel eet en drink. En interessant, Sullivan sê dat die dieetkultuur dikwels die skuld het.

'Mense is so in ooreenstemming dat hulle geregimenteer word oor hoe hulle gedurende die week eet, sodat dit hulle in die naweke die vryheid gee om te eet wat hulle wil,' sê sy. 'Sommige mense noem hulle' cheat days '. Ander sê:' Dit is my vakansiedag, so ek hoef nie daaraan te dink nie. 'Dit neem die druk af. "

Ses maniere om naweek se ooreet te stop

Sullivan sê dit is 'n mite dat jy soos 'n voël moet eet om 'n gesonde leefstyl en gewig te handhaaf. Neem eerder hierdie ses gewoontes aan om in 'n naweek -eetkryger te verander.

1. Sê net nee vir bedrieglike etes

Geen bedrieglike etes nie? Sê dit is nie so nie. Maar voordat u u blaaiervenster toemaak, sê Sullivan dat dit meer gaan oor konsekwent eet as om sekere kosse te verbied.

'Bedrieglike etes is nie goed vir u liggaam nie. Dit kan tot 'n naweek te veel eet en ooreet, wat nie gesond is nie. Mense wat te veel eet, kan fisies opgeblase raak en siek word. Hulle kan ook eetversteurings ontwikkel, ”verduidelik Sullivan. 'As u dwingend raak om streng te wees gedurende die week, bied dit 'n gratis plek vir almal, wat nie gesond is vir u liggaam of u geestestoestand nie.

Dit is ook moeilik vir u liggaam om te veel kalorieë gelyktydig te verwerk. In plaas daarvan stoor die liggaam dit. 'U gaan dus uit hierdie periodes van u liggaam wat u benodig en 'n konstante metabolisme het na die opbergmodus, en dit is hoe mense gewig optel.

Die oplossing? Gee 'n klein bederf as u wil gedurende die week. Dan is dit minder waarskynlik dat u oor naweke oorboord gaan.

2. Oefen bewus eet

Deur bedag te wees, beteken dit nie om u kos so vinnig as moontlik op te doen nie, maar om te vertraag en te geniet van die goeie vibes wat u kos gee.

'U mond water omdat u iets ruik wat u terugneem na u kinderjare, of as u iets eet wat 'n wonderlike mondgevoel het. Deur van geure te hou en 'n eetgeleentheid te maak, kan u die volheid herken en ophou eet as u liggaam genoeg gehad het, 'sê Sullivan.

'So 'n stukkie kaaskoek. As jy regtig die eerste paar happies geniet, sal jy dalk nie hoef te eet nie. ”

Bewuste eet beteken ook om vooruit te beplan. 'As u weet dat u 'n meer uitspattige ete gaan eet, kan u 'n ligter middagete eet of u aktiwiteit gedurende die dag verhoog. Of kyk na die spyskaart voordat u na 'n restaurant gaan om uit te vind wat u wil hê. Om bewus te wees van u keuses, beteken dat u 'n ekstra 300 kalorieë per dag inneem, nie u dieet kan maak of breek nie.

3. Wees konsekwent

As dit by gewigstoename kom, is dit nie net wat u eet nie, maar hoe gereeld u eet. 'Mense is geneig om al hul kalorieë gedurende die nag te bespaar, sodat hulle niks gedurende die dag eet nie. Dan, teen die tyd dat die ete rondrol, is hulle honger. Maar die liggaam kan nie opsetlik eet nie, want hy benodig net kos, ”sê Sullivan. 'U is so fisiek honger dat u die kos wat u nie deur die dag toegelaat het nie, ooreet.

Begin u dag eerder met 'n gebalanseerde ontbyt en moenie etes oorslaan nie. Deur konsekwent te wees, gee u meer selfbeheersing in u voedselkeuses en op die oomblik.

4. Begin 'n voedseljoernaal

Moenie die krag van 'n beeld onderskat nie. 'Ek het 'n kliënt gehad wat die afgelope jaar gewig gekry het en gesweer het dat hulle alles dieselfde eet. Toe hulle hul kos begin regmaak, sien ons dat hulle 'n nuwe nagroetine bygevoeg het. As u dit kan sien, kan u dit verander. ”

5. Neem gesonde gewoontes aan

Sullivan beveel aan dat jy gesonde gewoontes in jou lewe inkorporeer. 'Een studie vergelyk ouers wat suikerhoudende drankies gedrink het, en diegene wat nie gedrink het nie. Die ouers wat soet drankies gedrink het, het 'n baie hoër voorkoms van vetsug gehad, net soos hul kinders op laerskool. En ongeveer 70 of 80% van die mense wat as kinders vetsugtig is, sal op volwassenheid vetsug hê, ”berig sy. 'Een belangrike manier om dit te voorkom, is om ekstra kalorieë uit suiker te vermy.'

Volgens Sullivan is 'n goeie gesonde gewoonte vir versnaperinge en maaltye om 5 porsies groente en/of vrugte per dag in te sluit. Dit kan u help om vol te voel op lywige, lae-kalorie-items.

Oefening is nog 'n gesonde gewoonte wat sal help. 'Maar moenie dit doen om die kalorieë wat u geëet het, te verbrand nie. Doen dit om 'n gesonde liggaam te behou. ”

6. Stadiger

As u eet, voer u brein en maag 'n gesprek - maar dit kan 'n rukkie neem. 'Dit neem 20 tot 25 minute voordat u brein u gevoel van versadiging en u maag laat voel. As u te vinnig eet, herken u nie volheid voordat u ooreet nie. ”

Om hierdie proses in aksie te sien, hoef u nie verder as Thanksgiving te kyk nie. 'Mense eet binne 10 minute 'n hele bord kos en kry 'n tweede hulp, want hulle voel nog nie versadig nie. Dan eet hulle 'n stukkie tert, en skielik tref die voedselkoma. "

Uiteindelik sê Sullivan dat dit belangrik is om u te bevry van outydse voedselreëls. Daar is geen "slegte" kosse nie, so eet dit matig as die bui opdaag - selfs op weeksdae. Kos kan brandstof en lekker wees, en om deur die week konsekwent met jou eetgewoontes te bly.

Voedselvryheid gee u meer keuses - en minder redes om naweek te eet. 'As u steeds dringend of dwang om te eet voel, kan u 'n eetversteuring hê wat 'n gedragsielkundige of dokter u kan help. Maar dikwels is dit 'n kwessie om gesond te wees en nie oorboord te gaan nie. Niks is buite perke as u bedag is op wat u doen nie. ”


Hoe om te stop met ooreet oor naweke

U is goed daaraan om gedurende die week gesond te eet, maar oor naweke? Wel, dit is 'n ander storie.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

'Die week bring dikwels stres en 'n streng dieet -mentaliteit mee. Dan dui die naweek op ontspanning. Mense assosieer eet en kos dikwels met stresverligting, ”sê die geregistreerde dieetkundige Lauren Sullivan, RD.

Maar sy het die teenmiddel om te eet in die naweek. Volg haar wenke vir gesonde eetgewoontes die hele week.

Waarom eet ek so baie oor naweke?

Daar is baie redes waarom mense naweke te veel eet en drink. En interessant, Sullivan sê dat die dieetkultuur dikwels die skuld het.

'Mense is so in ooreenstemming dat hulle geregimenteer word oor hoe hulle gedurende die week eet, sodat dit hulle in die naweke die vryheid gee om te eet wat hulle wil,' sê sy. 'Sommige mense noem hulle' cheat days '. Ander sê:' Dit is my vakansiedag, so ek hoef nie daaraan te dink nie. 'Dit neem die druk af. "

Ses maniere om naweek se ooreet te stop

Sullivan sê dit is 'n mite dat jy soos 'n voël moet eet om 'n gesonde leefstyl en gewig te handhaaf. Neem eerder hierdie ses gewoontes aan om in 'n naweek -eetkryger te verander.

1. Sê net nee vir bedrieglike etes

Geen bedrieglike etes nie? Sê dit is nie so nie. Maar voordat u u blaaiervenster toemaak, sê Sullivan dat dit meer gaan oor konsekwent eet as om sekere kosse te verbied.

'Bedrieglike etes is nie goed vir u liggaam nie. Dit kan tot 'n naweek te veel eet en ooreet, wat nie gesond is nie. Mense wat te veel eet, kan fisies opgeblase raak en siek word. Hulle kan ook eetversteurings ontwikkel, ”verduidelik Sullivan. 'As u dwingend raak om streng te wees gedurende die week, bied dit 'n gratis plek vir almal, wat nie gesond is vir u liggaam of u geestestoestand nie.

Dit is ook moeilik vir u liggaam om te veel kalorieë gelyktydig te verwerk. In plaas daarvan stoor die liggaam dit. 'U gaan dus uit hierdie periodes van u liggaam wat u benodig en 'n konstante metabolisme het na die opbergmodus, en dit is hoe mense gewig optel.

Die oplossing? Gee 'n klein bederf as u wil gedurende die week. Dan is dit minder waarskynlik dat u oor naweke oorboord gaan.

2. Oefen bewus eet

Deur bedag te wees, beteken dit nie om u kos so vinnig as moontlik op te doen nie, maar om te vertraag en te geniet van die goeie vibes wat u kos gee.

'U mond water omdat u iets ruik wat u terugneem na u kinderjare, of as u iets eet wat 'n wonderlike mondgevoel het. Deur van geure te hou en 'n eetgeleentheid te maak, kan u die volheid herken en ophou eet as u liggaam genoeg gehad het, 'sê Sullivan.

'So 'n stukkie kaaskoek. As jy regtig die eerste paar happies geniet, sal jy dalk nie hoef te eet nie. ”

Bewuste eet beteken ook om vooruit te beplan. 'As u weet dat u 'n meer uitspattige ete gaan eet, kan u 'n ligter middagete eet of u aktiwiteit gedurende die dag verhoog. Of kyk na die spyskaart voordat u na 'n restaurant gaan om uit te vind wat u wil hê. Om bewus te wees van u keuses, beteken dat u 'n ekstra 300 kalorieë per dag inneem, nie u dieet kan maak of breek nie.

3. Wees konsekwent

As dit by gewigstoename kom, is dit nie net wat u eet nie, maar hoe gereeld u eet. 'Mense is geneig om al hul kalorieë gedurende die nag te bespaar, sodat hulle niks gedurende die dag eet nie. Dan, teen die tyd dat die ete rondrol, is hulle honger. Maar die liggaam kan nie opsetlik eet nie, want hy benodig net kos, ”sê Sullivan. 'U is so fisiek honger dat u die kos wat u nie deur die dag toegelaat het nie, ooreet.

Begin u dag eerder met 'n gebalanseerde ontbyt en moenie etes oorslaan nie. Deur konsekwent te wees, gee u meer selfbeheersing in u voedselkeuses en op die oomblik.

4. Begin 'n voedseljoernaal

Moenie die krag van 'n beeld onderskat nie. 'Ek het 'n kliënt gehad wat die afgelope jaar gewig gekry het en gesweer het dat hulle alles dieselfde eet. Toe hulle hul kos begin regmaak, sien ons dat hulle 'n nuwe nagroetine bygevoeg het. As u dit kan sien, kan u dit verander. ”

5. Neem gesonde gewoontes aan

Sullivan beveel aan dat jy gesonde gewoontes in jou lewe inkorporeer. 'Een studie vergelyk ouers wat suikerhoudende drankies gedrink het, en diegene wat nie gedrink het nie. Die ouers wat soet drankies gedrink het, het 'n baie hoër voorkoms van vetsug gehad, net soos hul kinders op laerskool. En ongeveer 70 of 80% van die mense wat as kinders vetsugtig is, sal op volwassenheid vetsug hê, ”berig sy. 'Een belangrike manier om dit te voorkom, is om ekstra kalorieë uit suiker te vermy.'

Volgens Sullivan is 'n goeie gesonde gewoonte vir versnaperinge en maaltye om 5 porsies groente en/of vrugte per dag in te sluit. Dit kan u help om vol te voel op lywige, lae-kalorie-items.

Oefening is nog 'n gesonde gewoonte wat sal help. 'Maar moenie dit doen om die kalorieë wat u geëet het, te verbrand nie. Doen dit om 'n gesonde liggaam te behou. ”

6. Stadiger

As u eet, voer u brein en maag 'n gesprek - maar dit kan 'n rukkie neem. 'Dit neem 20 tot 25 minute voordat u brein u gevoel van versadiging en u maag laat voel. As u te vinnig eet, herken u nie volheid voordat u ooreet nie. ”

Om hierdie proses in aksie te sien, hoef u nie verder as Thanksgiving te kyk nie. 'Mense eet binne 10 minute 'n hele bord kos en kry 'n tweede hulp, want hulle voel nog nie versadig nie. Dan eet hulle 'n stukkie tert, en skielik tref die voedselkoma. "

Uiteindelik sê Sullivan dat dit belangrik is om u te bevry van outydse voedselreëls. Daar is geen "slegte" kosse nie, so eet dit matig as die bui opdaag - selfs op weeksdae. Kos kan brandstof en lekker wees, en om deur die week konsekwent met jou eetgewoontes te bly.

Voedselvryheid gee u meer keuses - en minder redes om naweek te eet. 'As u steeds dringend of dwang om te eet voel, kan u 'n eetversteuring hê wat 'n gedragsielkundige of dokter u kan help. Maar dikwels is dit 'n kwessie om gesond te wees en nie oorboord te gaan nie. Niks is buite perke as u bedag is op wat u doen nie. ”


Hoe om te stop met ooreet oor naweke

U is goed daaraan om gedurende die week gesond te eet, maar oor naweke? Wel, dit is 'n ander storie.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

'Die week bring dikwels stres en 'n streng dieet -mentaliteit mee. Dan dui die naweek op ontspanning. Mense assosieer eet en kos dikwels met stresverligting, ”sê die geregistreerde dieetkundige Lauren Sullivan, RD.

Maar sy het die teenmiddel om te eet in die naweek. Volg haar wenke vir gesonde eetgewoontes die hele week.

Waarom eet ek so baie oor naweke?

Daar is baie redes waarom mense naweke te veel eet en drink. En interessant, Sullivan sê dat die dieetkultuur dikwels die skuld het.

'Mense is so in ooreenstemming dat hulle geregimenteer word oor hoe hulle gedurende die week eet, sodat dit hulle in die naweke die vryheid gee om te eet wat hulle wil,' sê sy. 'Sommige mense noem hulle' cheat days '. Ander sê:' Dit is my vakansiedag, so ek hoef nie daaraan te dink nie. 'Dit neem die druk af. "

Ses maniere om naweek se ooreet te stop

Sullivan sê dit is 'n mite dat jy soos 'n voël moet eet om 'n gesonde leefstyl en gewig te handhaaf. Neem eerder hierdie ses gewoontes aan om in 'n naweek -eetkryger te verander.

1. Sê net nee vir bedrieglike etes

Geen bedrieglike etes nie? Sê dit is nie so nie. Maar voordat u u blaaiervenster toemaak, sê Sullivan dat dit meer gaan oor konsekwent eet as om sekere kosse te verbied.

'Bedrieglike etes is nie goed vir u liggaam nie. Dit kan tot 'n naweek te veel eet en ooreet, wat nie gesond is nie. Mense wat te veel eet, kan fisies opgeblase raak en siek word. Hulle kan ook eetversteurings ontwikkel, ”verduidelik Sullivan. 'As u dwingend raak om streng te wees gedurende die week, bied dit 'n gratis plek vir almal, wat nie gesond is vir u liggaam of u geestestoestand nie.

Dit is ook moeilik vir u liggaam om te veel kalorieë gelyktydig te verwerk. In plaas daarvan stoor die liggaam dit. 'U gaan dus uit hierdie periodes van u liggaam wat u benodig en 'n konstante metabolisme het na die opbergmodus, en dit is hoe mense gewig optel.

Die oplossing? Gee 'n klein bederf as u wil gedurende die week. Dan is dit minder waarskynlik dat u oor naweke oorboord gaan.

2. Oefen bewus eet

Deur bedag te wees, beteken dit nie om u kos so vinnig as moontlik op te doen nie, maar om te vertraag en te geniet van die goeie vibes wat u kos gee.

'U mond water omdat u iets ruik wat u terugneem na u kinderjare, of as u iets eet wat 'n wonderlike mondgevoel het. Deur van geure te hou en 'n eetgeleentheid te maak, kan u die volheid herken en ophou eet as u liggaam genoeg gehad het, 'sê Sullivan.

'So 'n stukkie kaaskoek. As jy regtig die eerste paar happies geniet, sal jy dalk nie hoef te eet nie. ”

Bewuste eet beteken ook om vooruit te beplan. 'As u weet dat u 'n meer uitspattige ete gaan eet, kan u 'n ligter middagete eet of u aktiwiteit gedurende die dag verhoog. Of kyk na die spyskaart voordat u na 'n restaurant gaan om uit te vind wat u wil hê. Om bewus te wees van u keuses, beteken dat u 'n ekstra 300 kalorieë per dag inneem, nie u dieet kan maak of breek nie.

3. Wees konsekwent

As dit by gewigstoename kom, is dit nie net wat u eet nie, maar hoe gereeld u eet. 'Mense is geneig om al hul kalorieë gedurende die nag te bespaar, sodat hulle niks gedurende die dag eet nie. Dan, teen die tyd dat die ete rondrol, is hulle honger. Maar die liggaam kan nie opsetlik eet nie, want hy benodig net kos, ”sê Sullivan. 'U is so fisiek honger dat u die kos wat u nie deur die dag toegelaat het nie, ooreet.

Begin u dag eerder met 'n gebalanseerde ontbyt en moenie etes oorslaan nie. Deur konsekwent te wees, gee u meer selfbeheersing in u voedselkeuses en op die oomblik.

4. Begin 'n voedseljoernaal

Moenie die krag van 'n beeld onderskat nie. 'Ek het 'n kliënt gehad wat die afgelope jaar gewig gekry het en gesweer het dat hulle alles dieselfde eet. Toe hulle hul kos begin regmaak, sien ons dat hulle 'n nuwe nagroetine bygevoeg het. As u dit kan sien, kan u dit verander. ”

5. Neem gesonde gewoontes aan

Sullivan beveel aan dat jy gesonde gewoontes in jou lewe inkorporeer. 'Een studie vergelyk ouers wat suikerhoudende drankies gedrink het, en diegene wat nie gedrink het nie. Die ouers wat soet drankies gedrink het, het 'n baie hoër voorkoms van vetsug gehad, net soos hul kinders op laerskool. En ongeveer 70 of 80% van die mense wat as kinders vetsugtig is, sal op volwassenheid vetsug hê, ”berig sy. 'Een belangrike manier om dit te voorkom, is om ekstra kalorieë uit suiker te vermy.'

Volgens Sullivan is 'n goeie gesonde gewoonte vir versnaperinge en maaltye om 5 porsies groente en/of vrugte per dag in te sluit. Dit kan u help om vol te voel op lywige, lae-kalorie-items.

Oefening is nog 'n gesonde gewoonte wat sal help. 'Maar moenie dit doen om die kalorieë wat u geëet het, te verbrand nie. Doen dit om 'n gesonde liggaam te behou. ”

6. Stadiger

As u eet, voer u brein en maag 'n gesprek - maar dit kan 'n rukkie neem. 'Dit neem 20 tot 25 minute voordat u brein u gevoel van versadiging en u maag laat voel. As u te vinnig eet, herken u nie volheid voordat u ooreet nie. ”

Om hierdie proses in aksie te sien, hoef u nie verder as Thanksgiving te kyk nie. 'Mense eet binne 10 minute 'n hele bord kos en kry 'n tweede hulp, want hulle voel nog nie versadig nie. Dan eet hulle 'n stukkie tert, en skielik tref die voedselkoma. "

Uiteindelik sê Sullivan dat dit belangrik is om u te bevry van outydse voedselreëls. Daar is geen "slegte" kosse nie, so eet dit matig as die bui opdaag - selfs op weeksdae. Kos kan brandstof en lekker wees, en om deur die week konsekwent met jou eetgewoontes te bly.

Voedselvryheid gee u meer keuses - en minder redes om naweek te eet. 'As u steeds dringend of dwang om te eet voel, kan u 'n eetversteuring hê wat 'n gedragsielkundige of dokter u kan help. Maar dikwels is dit 'n kwessie om gesond te wees en nie oorboord te gaan nie. Niks is buite perke as u bedag is op wat u doen nie. ”


Hoe om te stop met ooreet oor naweke

U is goed daaraan om gedurende die week gesond te eet, maar oor naweke? Wel, dit is 'n ander storie.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

'Die week bring dikwels stres en 'n streng dieet -mentaliteit mee. Dan dui die naweek op ontspanning. Mense assosieer eet en kos dikwels met stresverligting, ”sê die geregistreerde dieetkundige Lauren Sullivan, RD.

Maar sy het die teenmiddel om te eet in die naweek. Volg haar wenke vir gesonde eetgewoontes die hele week.

Waarom eet ek so baie oor naweke?

Daar is baie redes waarom mense naweke te veel eet en drink. En interessant, Sullivan sê dat die dieetkultuur dikwels die skuld het.

'Mense is so in ooreenstemming dat hulle geregimenteer word oor hoe hulle gedurende die week eet, sodat dit hulle in die naweke die vryheid gee om te eet wat hulle wil,' sê sy. 'Sommige mense noem hulle' cheat days '. Ander sê:' Dit is my vakansiedag, so ek hoef nie daaraan te dink nie. 'Dit neem die druk af. "

Ses maniere om naweek se ooreet te stop

Sullivan sê dit is 'n mite dat jy soos 'n voël moet eet om 'n gesonde leefstyl en gewig te handhaaf. Neem eerder hierdie ses gewoontes aan om in 'n naweek -eetkryger te verander.

1. Sê net nee vir bedrieglike etes

Geen bedrieglike etes nie? Sê dit is nie so nie. Maar voordat u u blaaiervenster toemaak, sê Sullivan dat dit meer gaan oor konsekwent eet as om sekere kosse te verbied.

'Bedrieglike etes is nie goed vir u liggaam nie. Dit kan tot 'n naweek te veel eet en ooreet, wat nie gesond is nie. Mense wat te veel eet, kan fisies opgeblase raak en siek word. Hulle kan ook eetversteurings ontwikkel, ”verduidelik Sullivan. 'As u dwingend raak om streng te wees gedurende die week, bied dit 'n gratis plek vir almal, wat nie gesond is vir u liggaam of u geestestoestand nie.

Dit is ook moeilik vir u liggaam om te veel kalorieë gelyktydig te verwerk. In plaas daarvan stoor die liggaam dit. 'U gaan dus uit hierdie periodes van u liggaam wat u benodig en 'n konstante metabolisme het na die opbergmodus, en dit is hoe mense gewig optel.

Die oplossing? Gee 'n klein bederf as u wil gedurende die week. Dan is dit minder waarskynlik dat u oor naweke oorboord gaan.

2. Oefen bewus eet

Deur bedag te wees, beteken dit nie om u kos so vinnig as moontlik op te doen nie, maar om te vertraag en te geniet van die goeie vibes wat u kos gee.

'U mond water omdat u iets ruik wat u terugneem na u kinderjare, of as u iets eet wat 'n wonderlike mondgevoel het. Deur van geure te hou en 'n eetgeleentheid te maak, kan u die volheid herken en ophou eet as u liggaam genoeg gehad het, 'sê Sullivan.

'So 'n stukkie kaaskoek. As jy regtig die eerste paar happies geniet, sal jy dalk nie hoef te eet nie. ”

Bewuste eet beteken ook om vooruit te beplan. 'As u weet dat u 'n meer uitspattige ete gaan eet, kan u 'n ligter middagete eet of u aktiwiteit gedurende die dag verhoog. Of kyk na die spyskaart voordat u na 'n restaurant gaan om uit te vind wat u wil hê. Om bewus te wees van u keuses, beteken dat u 'n ekstra 300 kalorieë per dag inneem, nie u dieet kan maak of breek nie.

3. Wees konsekwent

As dit by gewigstoename kom, is dit nie net wat u eet nie, maar hoe gereeld u eet. 'Mense is geneig om al hul kalorieë gedurende die nag te bespaar, sodat hulle niks gedurende die dag eet nie. Dan, teen die tyd dat die ete rondrol, is hulle honger. Maar die liggaam kan nie opsetlik eet nie, want hy benodig net kos, ”sê Sullivan. 'U is so fisiek honger dat u die kos wat u nie deur die dag toegelaat het nie, ooreet.

Begin u dag eerder met 'n gebalanseerde ontbyt en moenie etes oorslaan nie. Deur konsekwent te wees, gee u meer selfbeheersing in u voedselkeuses en op die oomblik.

4. Begin 'n voedseljoernaal

Moenie die krag van 'n beeld onderskat nie. 'Ek het 'n kliënt gehad wat die afgelope jaar gewig gekry het en gesweer het dat hulle alles dieselfde eet. Toe hulle hul kos begin regmaak, sien ons dat hulle 'n nuwe nagroetine bygevoeg het. As u dit kan sien, kan u dit verander. ”

5. Neem gesonde gewoontes aan

Sullivan beveel aan dat jy gesonde gewoontes in jou lewe inkorporeer. 'Een studie vergelyk ouers wat suikerhoudende drankies gedrink het, en diegene wat nie gedrink het nie. Die ouers wat soet drankies gedrink het, het 'n baie hoër voorkoms van vetsug gehad, net soos hul kinders op laerskool. En ongeveer 70 of 80% van die mense wat as kinders vetsugtig is, sal op volwassenheid vetsug hê, ”berig sy. 'Een belangrike manier om dit te voorkom, is om ekstra kalorieë uit suiker te vermy.'

Volgens Sullivan is 'n goeie gesonde gewoonte vir versnaperinge en maaltye om 5 porsies groente en/of vrugte per dag in te sluit. Dit kan u help om vol te voel op lywige, lae-kalorie-items.

Oefening is nog 'n gesonde gewoonte wat sal help. 'Maar moenie dit doen om die kalorieë wat u geëet het, te verbrand nie. Doen dit om 'n gesonde liggaam te behou. ”

6. Stadiger

As u eet, voer u brein en maag 'n gesprek - maar dit kan 'n rukkie neem. 'Dit neem 20 tot 25 minute voordat u brein u gevoel van versadiging en u maag laat voel. As u te vinnig eet, herken u nie volheid voordat u ooreet nie. ”

Om hierdie proses in aksie te sien, hoef u nie verder as Thanksgiving te kyk nie. 'Mense eet binne 10 minute 'n hele bord kos en kry 'n tweede hulp, want hulle voel nog nie versadig nie. Dan eet hulle 'n stukkie tert, en skielik tref die voedselkoma. "

Uiteindelik sê Sullivan dat dit belangrik is om u te bevry van outydse voedselreëls. Daar is geen "slegte" kosse nie, so eet dit matig as die bui opdaag - selfs op weeksdae. Kos kan brandstof en lekker wees, en om deur die week konsekwent met jou eetgewoontes te bly.

Voedselvryheid gee u meer keuses - en minder redes om naweek te eet. 'As u steeds dringend of dwang om te eet voel, kan u 'n eetversteuring hê wat 'n gedragsielkundige of dokter u kan help. Maar dikwels is dit 'n kwessie om gesond te wees en nie oorboord te gaan nie. Niks is buite perke as u bedag is op wat u doen nie. ”


Hoe om te stop met ooreet oor naweke

U is goed daaraan om gedurende die week gesond te eet, maar oor naweke? Wel, dit is 'n ander storie.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

'Die week bring dikwels stres en 'n streng dieet -mentaliteit mee. Dan dui die naweek op ontspanning. Mense assosieer eet en kos dikwels met stresverligting, ”sê die geregistreerde dieetkundige Lauren Sullivan, RD.

Maar sy het die teenmiddel om te eet in die naweek. Volg haar wenke vir gesonde eetgewoontes die hele week.

Waarom eet ek so baie oor naweke?

Daar is baie redes waarom mense naweke te veel eet en drink. En interessant, Sullivan sê dat die dieetkultuur dikwels die skuld het.

'Mense is so in ooreenstemming dat hulle geregimenteer word oor hoe hulle gedurende die week eet, sodat dit hulle in die naweke die vryheid gee om te eet wat hulle wil,' sê sy. 'Sommige mense noem hulle' cheat days '. Ander sê:' Dit is my vakansiedag, so ek hoef nie daaraan te dink nie. 'Dit neem die druk af. "

Ses maniere om naweek se ooreet te stop

Sullivan sê dit is 'n mite dat jy soos 'n voël moet eet om 'n gesonde leefstyl en gewig te handhaaf. Neem eerder hierdie ses gewoontes aan om in 'n naweek -eetkryger te verander.

1. Sê net nee vir bedrieglike etes

Geen bedrieglike etes nie? Sê dit is nie so nie. Maar voordat u u blaaiervenster toemaak, sê Sullivan dat dit meer gaan oor konsekwent eet as om sekere kosse te verbied.

'Bedrieglike etes is nie goed vir u liggaam nie. Dit kan tot 'n naweek te veel eet en ooreet, wat nie gesond is nie. Mense wat te veel eet, kan fisies opgeblase raak en siek word. Hulle kan ook eetversteurings ontwikkel, ”verduidelik Sullivan. 'As u dwingend raak om streng te wees gedurende die week, bied dit 'n gratis plek vir almal, wat nie gesond is vir u liggaam of u geestestoestand nie.

Dit is ook moeilik vir u liggaam om te veel kalorieë gelyktydig te verwerk. In plaas daarvan stoor die liggaam dit. 'U gaan dus uit hierdie periodes van u liggaam wat u benodig en 'n konstante metabolisme het na die opbergmodus, en dit is hoe mense gewig optel.

Die oplossing? Gee 'n klein bederf as u wil gedurende die week. Dan is dit minder waarskynlik dat u oor naweke oorboord gaan.

2. Oefen bewus eet

Deur bedag te wees, beteken dit nie om u kos so vinnig as moontlik op te doen nie, maar om te vertraag en te geniet van die goeie vibes wat u kos gee.

'U mond water omdat u iets ruik wat u terugneem na u kinderjare, of as u iets eet wat 'n wonderlike mondgevoel het. Deur van geure te hou en 'n eetgeleentheid te maak, kan u die volheid herken en ophou eet as u liggaam genoeg gehad het, 'sê Sullivan.

'So 'n stukkie kaaskoek. As jy regtig die eerste paar happies geniet, sal jy dalk nie hoef te eet nie. ”

Bewuste eet beteken ook om vooruit te beplan. 'As u weet dat u 'n meer uitspattige ete gaan eet, kan u 'n ligter middagete eet of u aktiwiteit gedurende die dag verhoog. Of kyk na die spyskaart voordat u na 'n restaurant gaan om uit te vind wat u wil hê. Om bewus te wees van u keuses, beteken dat u 'n ekstra 300 kalorieë per dag inneem, nie u dieet kan maak of breek nie.

3. Wees konsekwent

As dit by gewigstoename kom, is dit nie net wat u eet nie, maar hoe gereeld u eet. 'Mense is geneig om al hul kalorieë gedurende die nag te bespaar, sodat hulle niks gedurende die dag eet nie. Dan, teen die tyd dat die ete rondrol, is hulle honger. Maar die liggaam kan nie opsetlik eet nie, want hy benodig net kos, ”sê Sullivan. 'U is so fisiek honger dat u die kos wat u nie deur die dag toegelaat het nie, ooreet.

Begin u dag eerder met 'n gebalanseerde ontbyt en moenie etes oorslaan nie. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

The solution? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

The solution? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

The solution? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

The solution? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Cleveland Clinic is 'n akademiese mediese sentrum sonder winsoogmerk. Advertering op ons webwerf help om ons missie te ondersteun. Ons ondersteun nie produkte of dienste van nie-Cleveland Clinic nie. Beleid

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

The solution? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”