Feeling Bloated? Here’s How To Avoid Overeating
Few people have not found themselves, at least once in their life, uncomfortable after eating more than expected. A bloated feeling where your stomach is so distended that you almost have to lean back to catch your breath, digesting feels like running a marathon, and sleeping seems like an impossible task. The size of commercially […]

Few people have not found themselves, at least once in their life, uncomfortable after eating more than expected. A bloated feeling where your stomach is so distended that you almost have to lean back to catch your breath, digesting feels like running a marathon, and sleeping seems like an impossible task.

The size of commercially available food portions is increasing day by day. And our dependence on them is increasing due to our ever faster pace of life. So what was once an occasional discomfort, for many, has become so common that the feeling bloated almost becomes an accepted normality. Normality which can have many negative consequences on long term health.

The good news is that almost all causes of overeating are simply a build-up of learned habits. And habits, with reflection and persistence, can be improved.

Here are our top tips to fight overeating and banish bloating for good.

1) Limit distractions while eating

It can seem difficult to find the time to stop and eat. However, there is a reason why we put this as our number one point. The distraction while eating was scientifically proven to increase immediate food intake (signal of a swollen belly). AND because the taste buds and the brain have not been tuned in to the meal-taking process, there is also an increase in food consumption later in the day, to "satisfy" your brain and your palate. Distractions come in all forms. Most notable is watching TV, scrolling or talking on your phone or device, and eating in front of your computer.

2) Identify trigger foods and keep them out of your daily reach (don't ban them completely)

It happens to the best of us. Uncontrollable eating (aka a rash) that feels indulgent and exciting at the time, but is quickly followed by psychological and physiological regret. Trigger foods are the ones we find really hard to stop eating - think chips, chocolate cookies, etc. and are the foods that we generally seek out more often when we are not really hungry.

When establishing habits that reduce the risk of overeating, it is often suggested that you enjoy a planned small amount of your favorite foods every now and then and preferably outside the home, so as not to be tempted. through the pantry.

3) Eat regularly

Skipping meals, especially with the goal of losing weight, can often result in a large serving of food at the next available meal. If not measured, studies show most of us would eat "more" than we would have if we had eaten two small meals in the first place.

4) Eat from a plate

Banquets and meals where you can fill your plates from the middle of the table often lead to overeating behaviors and a bloated belly. With tip # 5, it's important to stick to your first serving of your plate and resist the temptation to go back.

This includes serving yourself a portion of a snack rather than eating from a packet. Nuts and crisps are the biggest culprits here.

5) Learn Your Portions - How Much is Too Much?

Less than 5% of Australian adults meet their daily needs for fruits and vegetables. While more than 50% exceed their energy needs. When you focus on consuming lots of high fiber fruits and vegetables, lean meats, whole grains, and healthy fats, overeating actually becomes quite difficult.

Also read: Here is the exact size of your portions

6) Slow down and be careful!

It takes about 20 minutes from the moment you start to eat so that your brain sends you signals that you are full. Eating slowly is important for allowing this process to occur, but also for proper chewing, enzyme release, and digestion. Eating slowly not only helps our physical hunger BUT helps satisfy our brain and keeps a bloated belly at bay.

seven) Check our hunger indices

The reason why so many of us are prone to overeating is complex. For many, it is an emotional coping strategy and food becomes a source of comfort when the going gets tough. By registering with ourselves before eating, true physiological hunger can be better interpreted. By identifying the emotions that make eating comfortable (and the triggers for those emotions), strategies can be put in place to change our habits.

Also read: Hunger indices: how to stop overeating to lose weight

8) Plan ahead

Impulsive food decisions are rarely good. Last minute meals are usually high calorie, low nutrition decisions, and often a trigger for our overeating behaviors. Preparing your meals and snacks ahead of time, and preparing your home and work environment to promote this, will help you build healthy eating habits and reduce the risk of overeating.

It should be mentioned that for some, overeating and feeling bloated can be a symptom of a health problem. So if you feel out of control, I recommend you to seek the help of a doctor, a psychologist or a qualified dietitian.

It may take time to identify our behaviors that lead to overeating and replace them with new, healthy habits, but it is well worth it. For more health and wellness advice and support, visit 12wbt.com


If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating orgie leave you feeling hungry or unsatisfied. These are major reasons why you might find it to stick to a healthier eating plan.

However, not all diets have this effect. Low carb diets and whole food, lower calorie diets are effective for weight loss and may be easier to stick to than other diets.

Here are some ways to lose weight that employ saine eating, potentially lower carbs, and that aim to : reduce your appetitecause fast weight lossimprove your metabolic health at the same time

One way to lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains. When you do that, your hunger levels go down, and you generally end up eating fewer kcal

With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs. If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

If you choose to eat more complex carbs like whole céréales along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

If your doctor recommends it, there are ways to lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

A 2020 study confirmed that a very low carbohydrate diet was beneficial for losing weight in older populations

Research also suggests that a low carb diet can reduce appetite, which may lead to eating fewer kcal without thinking about it or feeling hungry

Note that the long-term effects of a low carb diet are still being researched. It can also be difficult to adhere to a low carb diet, which may lead to yo-yo dieting and less success in maintaining a saine weight.

There are potential downsides to a low carb diet that may lead you to a different method. Reduced calorie diets can also lead to weight loss and be easier to maintain for longer periods of time.

If you opt for a diet focusing instead on whole grains over refined carbs, a 2019 study correlated high whole grain with lower body mass index ( BMI )

to determine the best way for you to lose weight, consult your doctor for recommendations.

Reducing sugars and starches, or carbs, from your diet can help curb your appetite, lower your insulin levels, and make you lose weight. But the long-term effects of a low carb diet are not yet known. A reduced calorie diet could be more sustainable.

Eating a recommended amount of protein is essential to help preserve your health and bourrinage mass while losing weight

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight,

Here’s how to determine how much you need to eat without eating too much. Many factors determine your specific needs, but generally, an average person needs

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits. By lifting weights, you’ll burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. Make sure your doctor is also aware of any new exercise orgie. If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

Resistance training, such as weightlifting, is a great option for losing weight. If that’s not possible, cardio workouts are also effective. Choose what’s sustainable for you.

Let’s face it — there’s an overwhelming amount of information on the Internet about how to quickly shed pounds and get in shape. If you’re looking for the best tips on how to lose weight and keep it off, this seemingly endless amount of advice can be overwhelming and confusing.

From the diets promoting raw foods to meal orgie that revolve around shakes and prepackaged foods, a new fad diet seems to pop up every day. The problem is, although very restrictive diets and elimination meal partouze will most likely result in short-term weight loss, most people can’t maintain them and end up throwing in the towel within a few weeks.

Although losing 10 pounds ( 4. 5 kg ) in a week by following a fad diet may seem tempting, the reality is that this type of weight loss is often unhealthy and unsustainable. The real key to safe and successful weight loss is to adopt a saine lifestyle that suits your individual needs and that you can maintain for life.

The following tips are saine, realistic ways to get you back on track and headed towards your weight and fitness goals. Here are vingt cinq of the best dieting tips to improve your health and help you lose weight.

Plus, foods like candy, soda and baked goods that contain lots of added sugars tend to be very low in the nutrients your body needs to stay healthy. Cutting out foods high in added sugars is a great way to lose excess weight. It’s important to note that even foods promoted as “healthy” or “organic” can be very high in sugar. Therefore, reading alimentation labels is a must.

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