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Steps to Overcome Overeating

‘Sensible eating’ is crucial to any weight loss program. Of course, everyone knows that if what you consume is less than the energy you have expanded, you will lose weight. But how to get there?

Here’s the chronological articles that highlights my experience step-by-step. I hope these articles will help you:

Phrase 1. Sugar/Carbohydrate addiction is real for some people.
articles eatingplans 1 - Steps to Overcome Overeating
If you have consistent cravings for sugar or foods high in refined carbohydrate, then you could be suffering from sugar/carbohydrate addiction like I did. Most of the time, if a person grows up eating lots of processed food, it is possible to develop the condition. I found that I’ve been misled about the food choices that I’ve made and how this addiction had took away a benefits of a workout (ie not able to lose weight despite lots of exercising) . I thought that overeating is due to my weakness in character- I’ve discovered that for those of us who overeat, it’s not entirely our faults.

It’s not easy to change a habit that you’ve developed over a course of years or even your entire lifetime. Initially, I suffer my bouts of relapses and went back to my bad eating habits but bounced back. It’s ok to slip up once a while in your journey- just don’t make it a habit 🙂

Phrase 2. Moving towards Moderate Eating.

articles eatingplans - Steps to Overcome OvereatingMany people who are into weight loss would have tried the Atkins or any low-carb diets. There has been dangers assosicated with low-carb diets. Each food has its influnce on how fast it rises our blood sugar levels- and controlling the spike in blood sugar is important to help control cravings-this is when understanding the GI index helps.
Writers of the GI index does not advocate to going on a how carbohydrate diet like what Sugar Busters or The Carbohydrate addict programs stresses. Instead, it’s a happier medium and teaches you to avoid foods high in GI or at least practice food combining (ie eating foods high in GI with low GI food such as vegetables and fruits).

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You will need to learn to control your food triggers in order to control your cravings. Through my own experience, reducing sugar and high GI food in food intake had helped me to bring my blood sugar levels into better control. But, you can’t control the triggers from controlling your food intake alone.

If you are determined to succeed, you must start an exercise program.

Phrase 3: Supplementing Your Efforts with an Exercise Program
articles eatingplans 3 - Steps to Overcome Overeating
Without an exercise program, you will not be able to succeed at it long term. Exercise is important because it makes your body metabolise sugar and fat much more effectively. It increases your metabolic levels so that you burn more calories when you are not working out and feel more energetic.

Initially, exercising will feel like a chore. Your body will ache all over when you first started exercising. If you persist on, you will hit what I call an exercise threshold. Once you reached it, you will start to enjoy exercising.

After that, explore the benefits of weight training and supplement it to your exercise program. There are many misconceptions pertaining lifting weights that are not true. Weight training is important in part of any weight loss program.

If you have tried the steps above and they do not seems to work, perhaps you need to explore the deeper underlying reasons for addictions– what are the emotional, stress and psychological triggers that are causing you to self-sabotage yourself. Trying to figure out what type of eater you are helps too.
Phrase 4: Maintenance and Sustenance
Once you settled into exercising, you will be well on your way into the maintenance stage (normally take about 6 months). In this stage, you are already comfortable with your eating plans and will be moving towards moderation in everything that you do (ie, do not need to stay away from sugar or starch).
Other more moderate approaches
The trend is now moving towards moderation. Research shows that you cannot sustain in long term if you choose to avoid common and well liked food. But first, you need to shut off your food triggers and exercise to regularise your haywire blood sugar and metabolism. After your body is back into gear, you may try the following approaches in your food intake:
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In a nutshell

Today, I am no longer struggling with eating and guilt. I’ve learned correct exercises approaches, give and take and focus on continued sustenance. There’s nothing wrong to enjoy a good meal or buffet once a while. I do not avoid sugar, neither do I avoid starch anymore. But I do not ‘lose myself’ in eating either, and turn to healthy food choices most of the time. I do it not because I had to force myself to, but because it’s worth it for the wellbeing that I am able to experience.

Still, during your initial stages, you will need to take your triggers by the horn and eliminate as much sugar and refined starch from your diet as you can. Also start an exercise program, if you ar
e serious in overcoming your eating disorder as the exercise will help your body process carbs better (you need carbs so survive, but the right kind of carbs). Once you have built yourself a reasonable fitness levels, the cravings for wrong type of food will decrease substantially. You can then opt for a more moderate approach.

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  • sylvesteR July 4, 2008, 4:29 am

    Well, I don’t have this problem but I’m also trying to cut down on sugar intake. Cheers for good health!!

  • Yin Teing July 4, 2008, 8:00 am

    Cheers to you too!

  • Kaye Labore February 9, 2010, 12:22 am

    I found your site when i was searching Google for websites related to this article. I have tell you, your site is good. I like the design too, its nice. I don

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