eFitnessConnection

 

Don' t fall in the trap

If the temptation to eat -even when you are not hungry- sticks with you everyday, don't let it fool you. Some situations that you don't even imagine can make you break your diet. Luckily there are some easy strategies to avoid falling in the trap.

 

It's free!

It's amazing, but the sample of new products offered at the supermarket or the biscuits they give you when you order coffee can make you exceed the daily recommended calorie intake. We usually perceive free food samples as insignificant, therefore we consider them harmless to our diet, but on the contrary, at the end of the day you can add up to 500 extra calories.

Don't fall:

Eat before going grocery shopping, that way you will avoid the temptation of trying sample foods that you really don't need. Ask yourself: If it was not free, would I have stopped to buy it?

 

 

 

A matter of courtesy

If it's hard for you to deny eating a piece of cake from your boss' birthday, or saying "no" each time they offer you another plate of food, maybe your good manners might make you win 400 calories more.

A way of showing affection is serving generous portions of food, which makes many people feel forced and accept them (even when they are already satisfied).

Don't fall:

If you don't want to seem impolite, you can take the extra portion home. Or, you can just be honest and say in a very respectful way, that you are already satisfied and you would not like to eat more for the moment.

 

Special occasions

Many people think that celebrations (birthdays, anniversaries or food at work) are opportunities to break your diet and "indulge" yourself. If you go to these type of events three or more times per week, you most likely will alter your regular diet and will gain more calories.

Don't fall:

Ideally you should try to reach your dietary goal everyday, no matter the place or the circumstances you eat. People who think this way have more possibilities of keeping or losing weight.

 

It's not fun without food

Does it seem impossible not to eat popcorn at the movies or you cannot have your coffee without some biscuits while you read your morning paper? It's possible that your over weight is because of these whims. Eating while you do other activities makes it difficult to receive internal signals, like the satisfied or still hungry signal, which makes you eat in an automatic way.

Don't fall:

A way to avoid this is changing the routine of doing things, i.e. next time you read your newspaper, do it in a different place (backyard or park) as usual, or buy a bottle of water before going to the movies. Just changing your habits will help you reduce the need to eat on those moments.

 

I deserve it

For many, food is a way to compensate their achievements or to face depressions, however, we should take in consideration that the majority of food we want in those situations are high in calories (ice cream, cake, alcoholic beverages).

Don't fall:

Have in mind that food is not the only way to cheer you up. Make a list of the things that put you in a good mood (i.e. go to the movies, call your best friend, walk your dog, go shopping or listen to music); if you do any of these activities instead of eating, not only will you feel better, but you will be able to control your craving throughout the day.

 

It's on sale!

Think twice before buying the "jumbo" or "2x1". The majority of these type of portions offer double of the recommended portion at a very low cost, which is why most likely your caloric intake will increase without you even noticing.

Don't fall:

Remember that the smaller the portions, less pounds you will have. Try to buy food in the standard size, and only buy giant size portions for parties or reunions (as this way you will probably save money).

 

You don't throw away food

Thinking that the food you leave in your plate will be thrown away is a reason that makes you feel forced not to leave anything on the plate, even if you are already satisfied.

Don't fall:

Learn to prepare your food with exact measurements (cup, spoon or tablespoon) as indicated in the recipe, this way the portions you serve will be the appropriate size and you will avoid leftovers. In the case of a restaurant, ask them to pack your leftovers and you can eat them the next day.

 

 

 

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