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10 Tips To Avoid Overeating

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10 Tips To Avoid Overeating | Fab.ng

What Are The Signs Of Overeating?

Determining if you’re overeating might seem straightforward, like counting calories, but it is not that simple. This is because the number of calories you should eat per meal varies from person to person due to different health goals and needs.

It can be challenging to figure out your ideal calorie intake, and calorie counting may not promote a positive relationship with food.

Furthermore, calories alone aren’t a good indicator of mindful eating and recognizing when you’re satisfied, which are crucial aspects of nourishing your body properly and understanding if you’re overeating.

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With that in mind, the actual signs of overeating may include:

  • Eating beyond the point of being full
  • Finding yourself mindlessly eating because you’re bored or distracted
  • Experiencing physical symptoms after eating, including nausea, abdominal discomfort, gas, bloating or heartburn
  • Eating for reasons other than to fuel your body

Overeating can have both short-term and long-term consequences. In the short term, it can lead to discomfort and weight gain. It might become harder to lose excess weight, and digestive issues may persist over time.

However, there are also less visible long-term health effects. Arrindell mentions that overeating, over weeks, months, or years, can influence cholesterol levels and potentially disrupt blood sugar control, increasing the risk of developing type 2 diabetes and heart disease. These hidden impacts might not be immediately apparent but could surface in your blood work.

How To Stop Overeating

If you recognize the signs and are ready to take action, here’s what we recommend to help you avoid overeating:

1. Familiarize yourself with recommended portion sizes

The size of your portions is crucial. To help control your portion sizes, you can make use of nutrition labels and recommended serving sizes from reliable sources.

While these guidelines may not be perfect, they provide a useful starting point for understanding what a reasonable serving looks like, which can be challenging to estimate on your own. Following these recommendations also helps you stay accountable for your food intake.

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Another effective strategy is to eat from smaller plates. Using larger plates can often lead to overeating, especially if you’ve been accustomed to finishing everything on your plate.

Switching to smaller plates can help you maintain more appropriate portion sizes and avoid overindulging, even though you don’t need to finish everything on your plate, according to Arrindell.

2. Include a fibre source with meals and snacks

Fibre is great for making you feel full after a meal. For example, consider a plate of roasted vegetables compared to several pieces of cheese with the same number of calories. The vegetables are likely to make you feel more satisfied because they contain fibre, which contributes to that feeling of fullness, helping prevent overeating.

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In contrast, cheese is less filling, meaning you might end up eating more than your body requires before you realize you’re full, as your brain takes longer to recognize your satiety when consuming foods with less fibre.

3. Avoid skipping meals

Intermittent fasting, which involves skipping meals, is a popular diet trend. However, for some individuals, this approach may trigger a pattern of extreme hunger that unintentionally leads to overeating.

Skipping meals can create strong hunger, often leading to episodes of overeating when you eventually eat. Instead, opting for healthy snacks between meals or consuming smaller, more frequent meals throughout the day would help to avoid this feast-or-famine mentality.

4. Know and limit the foods that are easiest to overeat

We often wish for a simple list of foods to avoid entirely, but it is not that straightforward. Food preferences vary from person to person, making it hard to create a universal list.

To gain insight into your own eating habits, keep a food journal. It can help identify which foods are challenging for you.

However, many people tend to overindulge in calorie-dense or processed foods they consider treats. These foods are often high in:

  • Salt
  • Sugar
  • Saturated and trans fats
  • Empty calories.

There’s no food you should overeat, as even excessive consumption of healthy options like fibre-rich vegetables can lead to digestive discomfort.

5. Stay hydrated

Sometimes, feelings of thirst can be confused with hunger. When you’re experiencing hunger or craving a snack, try drinking a few sips of water. It can help you figure out if you’re truly hungry or just in need of hydration.

Staying adequately hydrated throughout the day can also help prevent those misleading hunger pangs that are, in fact, caused by thirst.

6. Be mindful about why you’re eating and pay attention to hunger cues

There are many reasons people eat, but the primary one should be to nourish and energize their bodies.

From snacking, because you think you should to following mealtime routines, it is essential not to fall into the habit of mindless eating.

If you’re not paying attention to what you’re eating and why, you’re likely not tuned into your body’s cues for hunger and appetite.

When you’re unaware of when to stop eating, the risk of overeating increases. Being mindful of your meals and food choices is crucial because it helps you connect with your body’s signals and enjoy food as a means of nourishing your body.

7. Slow down

To prevent overeating, it’s vital to stop when you start feeling full. While portion sizing helps, the best approach is to slow down during your meal and pay attention to your body’s signals.

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The objective is to allow your stomach and brain time to synchronize. It can take up to 20 minutes for your stomach to signal fullness to your brain.

Many people eat their meals in much less time. If you tend to overeat, consider strategies to slow down your eating process, such as using your non-dominant hand or pausing between bites.

8. Rethink that second serving

Slowing down your eating can also assist you in determining if you genuinely need more food on your plate. While a second helping is fine if you’re still hungry, it is a good idea to wait 5 to 10 minutes before getting it and ensure that the additional serving includes healthier choices like more vegetables.

9. Turn off your TV

To foster awareness of how you feel after eating, it’s beneficial to have mealtime and snack time without distractions. A good starting point is turning off the TV and sitting down at the table.

Eating without diversions helps you reconnect with the purpose of nourishing your body, which is the true essence of food.

10. Give yourself some grace

Dealing with overeating requires patience and flexibility, whether you encounter challenges at the beginning of your journey or during the holidays.

Allowing yourself to enjoy your favourite foods in moderation is beneficial because it prevents the urge to overindulge later on. Giving yourself some flexibility in your diet not only provides room for occasional treats but can also be the key to maintaining healthy eating habits, and reducing the risk of overeating.

Why am I overeating?

Overeating can occur occasionally, especially on occasions with abundant food, like Thanksgiving. In some cases, it can become a pleasurable yet unhealthy habit that reinforces itself over time. The steps mentioned earlier may help break this habit.

However, when overeating becomes a habitual behaviour, it is essential to examine why it’s happening more frequently. There might be underlying reasons behind this habit, such as emotional issues, a phenomenon known as emotional eating. Recognizing and processing these emotions is crucial in reducing overeating.

In more severe instances, overeating might be a sign of binge eating disorder. Seek help from a dietitian or doctor if you frequently overeat, as it could be linked to binge eating tendencies, a treatable condition with the right support.

For more health tips, check here.

FOOD

How To Cook Spaghetti Squash

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How To Cook Spaghetti Squash | Fab.ng

This recipe is for spaghetti squash with vegetables, feta cheese, and olives. It’s a great option for a side dish or even a vegetarian main course. The spaghetti squash is roasted, and its flesh comes out in long, strand-like pieces, similar to spaghetti noodles.

Feel free to use different vegetables in this recipe, but try to choose ones with different colours to make the dish visually appealing.

You’ll find a detailed ingredient list and step-by-step instructions in the recipe below, but let’s go over the basics:

Spaghetti Squash Ingredients

Here’s a breakdown of the ingredients you’ll need for this spaghetti squash recipe:

  • Main Star: One spaghetti squash is the key ingredient, so make sure to choose a good one!
  • Healthy Fat: Olive oil—we’ll use this to cook the vegetables and add some healthy fats to the dish.
  • Veggie Medley:
    • Onion, chopped to add flavour and texture.
    • Tomatoes, chopped to bring sweetness and acidity.
    • Black olives, sliced for a salty and briny taste.
  • Flavour Boosters:
    • Fresh basil, chopped to add a fresh and fragrant touch.
    • Garlic is minced to add a savoury and aromatic flavour.
  • Creamy Topping: Feta cheese, crumbled on top for a creamy and salty finish.

How to Make Spaghetti Squash

Here are the simple steps involved in making this spaghetti squash recipe:

  1. Roast the Squash: First, we’ll cut the spaghetti squash in half and scoop out the seeds. Then, we’ll brush it with oil and roast it in the oven until it’s tender and cooked through.
  2. Sauté the Veggies: While the squash is roasting, we’ll cook the chopped onion in a pan with some olive oil. Once the onion is softened, we’ll add the minced garlic and chopped tomatoes and cook them together for a few minutes.
  3. Combine and Enjoy: Once the squash is cooked and the vegetables are ready, we’ll scoop out the spaghetti-like strands and add them to the pan with the tomato mixture. We’ll toss everything together to combine the flavours, and then it’s ready to enjoy!

How Long to Cook Spaghetti Squash

Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius) to cook the spaghetti squash. Once the oven is hot, bake the squash halves for about 30 minutes, or until they are tender when pierced with a fork.

Directions

    1. Heat the oven to 350 degrees F (175 degrees C). Put a small amount of grease on a baking sheet.
    2. Put the spaghetti squash with the cut sides facing down on the greased baking sheet. Bake in the heated oven until a knife can be inserted with a little resistance, which takes around 30 minutes. Take the squash out of the oven and let it cool until it’s easy to handle.
      Overhead of a spaghetti squash cut in half and placed cut side down on a baking sheet.
    3. At the same time, warm up some oil in a pan on medium heat. Stir and cook the onion in the oil until it becomes soft. Then, add the garlic and continue to cook and stir until it smells nice, for about 2 to 3 minutes. After that, put in the tomatoes and cook them until they are heated through.

      Overehead of tomatoes, onions, and garlic cooking in a skillet.
    4. Take a big spoon and remove the stringy pulp from the squash. Put the stringy pulp in a medium-sized bowl.

      Overhead of two spaghetti squash halves being scooped out with a spoon on a baking sheet.
    5. Mix the cooked onion-tomato mixture, feta cheese, olives, and basil by tossing them gently until they are well combined.

      Overhead of spaghetti squash pulp being tossed with a tomato mixture, feta cheese, olives, and basil in a bowl.
    6. Serve the dish while it is still warm and enjoy its delicious flavours.

      high angle looking at a bowl with spaghetti squash, tomatoes and black olives

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FOOD

3 Foods You Must Avoid To Burn Belly Fat

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3 Foods You Must Avoid To Burn Belly Fat

We all know that belly fat isn’t just a matter of looks; it’s a concern for our health too. While eating right and staying active are key to trimming down, sometimes certain foods can actually work against you in your belly-busting journey.

This article highlights three specific foods, both solid and liquid, that you might want to keep off your plate (and out of your cup) if your goal is to melt away belly fat.

Read on to discover which foods might be secretly sabotaging your efforts and learn about healthier alternatives you can choose instead.

Turns out those yummy snacks, sugary cereals, and quick meals you grab on the go might be doing your belly fat a disservice. These processed foods are loaded with unhealthy fats, sugars, and artificial additives that can pile on the pounds around your middle.

3 Foods You Must Avoid To Burn Belly Fat | Fab.ng

Plus, they’re often low in the good stuff like vitamins, fibre, and antioxidants, which can leave you feeling hungry and reaching for more.

But there’s good news! Swap those processed picks for fresh, whole foods like fruits, veggies, lean proteins, and whole grains. These are packed with nutrients, fibre, and even antioxidants that can help you shed pounds and shrink your belly fat in the long run.

So ditch the processed junk and fuel your body with real, wholesome goodness—your waistline will thank you.

Soda, juices, energy drinks, and even fancy coffee creations loaded with sugar are hiding a secret enemy: belly fat. These drinks are packed with “empty calories” that offer your body no real nutrition, just pure sugar.

3 Foods You Must Avoid To Burn Belly Fat | Fab.ng

This sugar, especially fructose, gets turned into fat by your liver, adding to your midsection woes. Plus, sugary drinks can spike your blood sugar, leaving you feeling hungry and craving even more unhealthy stuff.

So, what should I drink instead? Water is your best friend! It’s calorie-free and keeps you hydrated. Herbal teas can add some flavour and warmth, and you can even jazz up water with fresh fruits and herbs for a fun twist.

These alternatives are guilt-free, help control cravings, and keep you feeling your best from the inside out. Swapping sugary drinks for healthier options is an easy step towards a flatter tummy and a happier you.

Ever feel like your belly fat has a mind of its own? Refined carbs can actually make it harder to say goodbye to that unwanted extra padding.

Refined Carbs | Fab.ng

White bread, pasta, and pastries are like sugar bombs for your body. They spike your blood sugar, making you crave more and store fat, especially around your middle. Plus, they leave you feeling hungry soon after.

Swap the refined carbs for whole grains like brown rice, quinoa, oats, and whole wheat bread. These are packed with fibre and nutrients, keeping you fuller longer and helping your body digest slowly, preventing blood sugar spikes.

Water should be your best friend. It’s calorie-free and keeps you hydrated. Herbal teas and infused water with fruits and herbs add flavour without the sugar crash.

Keep in mind that small changes add up. By going for healthier picks, you’re not just helping your waistline; you’re giving your whole body a boost.

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FOOD

Make The Best Stir-fry Noodles With This Recipe

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How To Make The Best Stir-fry Noodles | Fab.ng

Do you ever get a sudden craving for something delicious, packed with flavour, and ready in a flash? Well, get ready to ditch those instant noodles because we’re about to create the ultimate stir-fry noodles dish.

This recipe will become your go-to hero, whether you’re battling late-night hunger pangs or whipping up a satisfying weekend dinner. So buckle up your taste buds and let’s dive into the world of quick and flavorful stir-frying.

Ingredients for stir-fry noodles

  • Noodles: Grab 200g of your favourite kind, whether it’s rice noodles, ramen, or something entirely else.
  • Veggies: Slice up a bell pepper, julienne two carrots, and chop a handful of spring onions for some freshness.
  • Protein: 200g of chicken breast, sliced into thin strips, will be our main star. But feel free to swap it for tofu, shrimp, or whatever your taste buds desire!
  • Flavour bomb: Mix 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, and 1 teaspoon of sesame oil for a delicious base.
  • Aromatic duo: Mince up 2 cloves of garlic and a 1-inch piece of ginger to add some real depth of flavour.
  • Spice it up (optional): If you like things hot, throw in some chilli flakes to your liking.
  • Finishing touches (optional): For a bit of extra flair, chop some more spring onions or sprinkle on some sesame seeds before serving.

Now that you have everything prepped…

How To Make The Best Stir-fry Noodles | Fab.ng

Stir-fry noodles in 8 easy steps:

Transform your kitchen into a sizzling haven with this flavour-packed stir-fry noodle recipe. It’s quick enough to conquer weeknight cravings yet impressive enough to grace your weekend table. Let’s get deeper into this culinary adventure, step by step:

  1. Noodle prep: Follow those package instructions and boil your noodles to perfection. Drain them and set them aside, ready to join the party later.
  2. Veggies chop: Unleash your inner chef and transform your bell peppers into vibrant slices and carrots into thin matchsticks. Don’t forget to slice your chosen protein (chicken, tofu, or your adventurous pick) into thin strips; they’ll cook up beautifully.
  3. Flavour foundation: Heat some oil in your pan or wok, creating a stage for culinary magic. Toss in the minced garlic and ginger, and their aroma soon becomes an irresistible invitation. Sauté them until golden and fragrant, awakening their secret flavours.
  4. Protein power: Add your chicken strips or tofu to the pan, stirring with gusto until they’re perfectly cooked through. Imagine the chicken achieving a beautiful golden tan while the tofu basks in its savoury warmth.
  5. Veggie fiesta: Toss in the sliced bell peppers and julienned carrots, letting them stir-fry until tender yet retaining a satisfying snap. Picture the bell peppers releasing their sweetness, while the carrots add a delightful textural contrast.
  6. Noodle reunion: Add the noodles to the pan, along with the soy sauce, oyster sauce, and sesame oil. Stir-fry, ensuring every noodle gets coated in the delicious sauce and mingles harmoniously with the veggies and protein.
  7. Spice things up (optional): Feeling adventurous? Sprinkle in some chilli flakes, adjusting the amount to your personal preference.
  8. Grand finale: One last stir to ensure everything is perfectly heated and beautifully combined. Now, taste your dish and adjust the seasoning if needed.

Plate up your food, and don’t forget the finishing touches. Garnish with chopped spring onions or a sprinkle of sesame seeds for an extra layer of visual and textural delight.

Now, sit back and savour each delicious bite. Keep in mind that cooking is fun, so experiment, adjust to your taste, and enjoy the journey!

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