Powerful Ritual To Stop Overeating

I am on a mission to help you STOP dieting, but also to STOP overeating. 

Overeating is the #1 reason most people gain weight, and once you develop a positive relationship with yourself and more mindful eating habits, YOU WILL LOSE WEIGHT.

Most overeating is habitual emotional eating.  What is emotional eating? It is simply eating any time you are not truly physically hungry.  

Some emotional eating is for pleasure or entertainment.  For example, do you find yourself always snacking in front of the tv, even if you are not hungry?  Do you tend to overeat when you are in fun social situations?  Do you always go back for seconds at dinner because the food tastes so good, and it is simply your habit? 

Some emotional eating is for distraction.  For example, do you ever stare in the fridge for the comfort of food when you don’t want to finish a difficult task, or when you are bored and want some excitement?  

To end habitual emotional eating, you must first do one thing: become aware.  Once you are aware that you are about to emotionally eat, you can then practice mindful eating strategies that take you off of auto pilot and put you back in charge of your own choices.  When you are a mindful eater, you are conscious of your eating choices, and you can put the brakes on overeating and LOSE WEIGHT.

Mindful eating involves many strategies, but here is one of my personal favorites that can help you feel calm and in charge and not going back for seconds when you do not need to:  

CREATE AN END OF MEAL RITUAL:

#1 Come up with a phrase or mantra to say when you complete your meal. 

Examples: "I am done".  "I am content". "This was a good meal". "I am finshed".  "I am thankful for this meal."

#2 Then create a physical movement that you do when you finish your meal. 

Examples: Push your plate a couple inches away from you.  Lay your fork on the plate and take sips of water. Push your chair slightly back from the table.  Get up and put your plate in the kitchen. 

Personalize your ritual. 

If you consistently do your 2 step ritual after every meal, you will signal to your body and mind that you are now finished eating. The more you practice your end of meal ritual, THE STRONGER YOUR HABIT OF NOT GOING BACK FOR SECONDS WILL BECOME.

And by the way, it can take 20 minutes for your brain to register the food you just ate, so it can take that long to satisfy your hunger.  Wait 20 minutes from the end of your meal, and if you are really still truly hungry, then get just a little bit more!

The most important thing to master to be able to lose weight is to be a mindful eater.  PRACTICE BEING IN CHARGE OF YOUR EATING.  YOU WILL LOSE WEIGHT AND FEEL SO MUCH BETTER. 

“So whether you eat or drink or whatever you do, do it all for the glory of God.”
~ 1 Corinthians 10:31  

Every meal can become an act of mindful worship! 

With love and encouragement, 

Laura