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5 Ways You May Be Overeating Without Even Realizing It

5 Ways You May Be Overeating Without Even Realizing It

There’s nothing more frustrating than working hard towards a goal and not seeing any progress.

If you’ve ever tried to lose weight, maybe you can relate: you start making changes to your food, adding in more fresh produce and eating out less, yet after the first few pounds, the weight just doesn’t seem to budge. This dilemma leads many people to try extreme and unsustainable strategies for losing weight.

When I coach weight loss clients and they aren’t seeing the results they were expecting, we don’t start meticulously counting calories, controlling portions, or cutting out entire food groups. Instead, we focus on uncovering the underlying reasons why each person may be eating just a little bit too much. Once these underlying concerns are addressed, it becomes much easier to create consistent weight loss without going hungry or feeling deprived.

Here are five of the biggest reasons why you may be overeating without even realizing it, and how you can create solutions that will work for you.

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1). Your meal looks too small

There’s a well known saying that chefs love: “you eat with your eyes first.” This is true not only because beautiful food seems to taste better, but interestingly, also because food that appears larger is more filling than food that appears smaller.

The research of Dr Barbara J. Rolls, author of the The Ultimate Volumetrics Diet has shown that a variety of foods injected with air, whether it be cheese puffs or milkshakes left people more satisfied while consuming fewer calories. Even a partially smashed hamburger will be less satisfying than one where the bun and lettuce and toppings haven’t been condensed together.

While the skeptics will say that larger volumes of food also are more filling to the stomach, remember we’re talking about air here. Air does not fill up the stomach and prevent room for more food as fiber or water would, suggesting that our brains and visual cues play a large role in determining whether or not our food is satisfying.

The solution to tiny meals: pump up the volume. While we may not have the means to inject our food with air, and volumizing conditioner won’t work here, we can increase the veggie content of each meal. By adding more veggies to each meal, you pump up the volume of the meal and help yourself feel more satisfied with less food.

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2). You don’t chew your food well

We live in a fast paced society, and it can become really easy to get into the habit of quickly biting into your food then swallowing immediately without thoroughly chewing each bite. Not only is there a looming threat of a trip to the emergency room when a big enough piece of chicken gets lodged in your throat, but not chewing your food well may keep you eating past the time that you are actually full. Multiple research studies have shown that thoroughly chewing food decreases the amount of food eaten, and even may improve the blood sugar response that our body has to the meal.

The solution to not chewing enough: chew your food more thoroughly, aiming for 20-30 chews per bite.

3). You eat while distracted

How often do you find yourself eating in front of your desk at work, while watching a movie, or reading a book? This habit of multitasking while eating may be causing you to eat too much.

Multiple research studies have shown that distractions during eating leads to more food being eaten at the meal, and also at following meals. Not only will you eat more when you’re distracted, you’ll also likely get hungry sooner, and eat more at your next meal too.

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The solution to distracted eating: carve out time to enjoy your meal without distraction. Put on some pleasant music, enjoy it with a friend, and pay attention to your food.

4). You rely on external cues rather than internal cues

There’s a lot of talk about why “French women don’t get fat” and it’s a great question. With their cheese and wine and pastries, any number of us would be struggling not to overeat. But according to Dr Brian Wansink from the Food and Brand Lab at Cornel University, the difference is that they listen to their body cues, rather than allowing external cues to decide how much they will eat.

Dr Wansink surveyed a group of Chicagoans and Parisians, and found that overall, the Parisians stopped eating when they were no longer hungry, while the Chicagoans stopped eating when they ran out of food. Interestingly those who were heavier, both from Paris and Chicago, were more likely to rely on external cues, like how much food is left, rather than internal cues, like fullness.

The solution to relying on external cues: Leave the clean plate club! Listen to your body’s hunger signals to decide when you’ve had enough rather than eating until the food is gone.

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5). You munch and graze

Let’s talk about BLTs. I’m not talking about bacon, lettuce, and tomato sandwiches, but bites, licks, and tastes that happen between regular meals. For example, a cookie from the office break room, a handful of M&Ms on the way past the reception desk, and a few chips from the chip bowl during the big game.

There are a few things that you need to know about these BLTs. For one thing, when it comes to food eaten out of larger containers, like chips or popcorn, research shows that we tend to eat to the size of the container rather than our actual hunger. That small handful of chips ends up being a few chips more, and a few more, and eventually we’ve eaten half the bowl without ever tasting one of them.

A second thing to know about BLTs is that our bodies don’t compensate for them in our next meal. If we ate an extra food as a snack, it’s easy to assume that we will naturally be less hungry for our next meal and eat less. However, a 2011 research study in the Journal of Nutrition of shows that the meal size does not actually change to compensate for that snack if we ate when we weren’t actually hungry, so we end up eating more over the course of the day than if we would have just skipped the snack.

The solution to munching and grazing: set specific meal times, or set time ranges that work for your meals, and create a habit of not eating between those meals. Some good replacement habits are drinking water, chewing gum, or listening to music.

If you’re trying to lose weight but not seeing the success you were hoping for, take a look at these five areas, and implement these tips, and let me know how it works for you. I have no doubt you’ll be seeing much better progress very soon.

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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