Three Tips To Avoid Weight Gain Over the Easter Holidays
Three Top Tips to Avoid Weight Gain over Easter
We all struggle with overeating at certain times of the year such as Easter and birthdays.
And it's not just the abundance of chocolate eggs and sticky hot cross buns but also the people, the chance of some long awaited time off work and the opportunity to relax. It is way too easy (and common) to indulge on those days.
But it doesn't always stop there.
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time. Especially if you find you have sugary, carb cravings testing you each afternoon.
If you’re a fellow midlifer, you were probably brought up with “no pudding until you’ve eaten your dinner” or “just think of those poor kids in Africa who’ve got no food to eat”. And if you’re a fully paid up member of the Clean Plate Club (like me!) then it’s very easy to overeat regularly.
But if you’re going to start reducing your weight around the middle, you need to cancel your membership!
Here are three tips that might just help you avoid overeating at meals. Plus they’re easy enough to do whether you’re at home or away over the Easter period.
And if you want to know how to turn these into habits and ditch the willpower, check out this previous blog post.
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate and dive into the food.
But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may just help with weight loss.
Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.
If you find plain tap water hard to drink, try having sparkling water in a wine glass with plenty of ice and a slice of lemon or lime. It’s more interesting that the plain stuff!
Tip #2: Try eating “mindfully”
You've heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal. I’m actually currently in the process of following a Mindful Eating meditation as part of the Headspace app I use everyday on my commute.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So take your time, pay attention to your food and enjoy every bite. This includes if you’re munching an Easter egg! Really notice it and enjoy it rather than rushing it with a guilty conscience.
Bonus points: Eat at a table (not in front of the screen and put your phone away too), off of a small plate and put your fork down between bites.
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish.
But don't start there.
(Don't worry, you can have some...just after you've eaten your salad).
Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fibre and water.
Fibre and water are known to help fill you up and make you feel fuller. They're “satiating”.
And these secret weapons are great to have on your side when you're about to indulge in a large meal.
Three things to try this week to avoid overeating:
Have your glass of water before you eat – fizzy or still
Focus on what you’re eating
Start with veggies or salad to help avoid overeating at meals.
If you’re worried about all the chocolate that’s around over the Easter break why not join my 5 day reset to curb the afternoon cravings challenge? Sign up below! It’s FREE and we’ll all be doing it together, so plenty of help and support will be available.
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Midlife Menu Ltd disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.