The summer holidays are over. The time of being a bit more relaxed about what, how much, and when you eat needs to return to your old routine from before the holidays. This is often difficult! But you don't want to end up unable to button your pants or skirt because all that overeating and drinking has caused you to gain a few kilos. After a holiday period, we often see that members who train at RWIJK GYM find it difficult to get back on track. Our personal trainers help them with this, in addition to their training. This ensures they quickly get back on the right track, their diet is what it should be, and they achieve their set and desired goals. achieving goals. Because we enjoy helping people, we share 5 below. free Tips on how you can prevent overeating (and thereby gaining weight). On behalf of the RWIJK GYM trainer team, good luck!
Increasingly large food portions are not something of recent years.
The trend of ever-increasing portions is not just a phenomenon of recent years. It turns out that the amount of food depicted in the painting The Last Supper has steadily increased over the centuries. In paintings from the past 400 years, the meal portion is on average 70% larger than in paintings from the period 1000–1300 AD.
Source: Smartsize me. Steenhuis, Poelman and Overtoom.
By tricking your brain and making changes to your habits, you can start eating significantly less without even noticing. In the long run, these little psychological tricks ensure that your pants fit just a little less tight. Below are five of them;
1. Keep (unhealthy) snacks behind closed doors
A fruit bowl filled with fruit invites you to eat, which is only a good thing. A transparent cookie tin or an open kitchen cupboard filled with snacks has the same effect. From now on, keep unhealthy snacks behind closed doors. Because out of sight, out of mind.
2. Decide in advance what you want to eat
Determine the quantities you eat and weigh your grains, such as rice, pasta, and potatoes. This can also be done with other food products using a measuring cup, or for potatoes, by the piece. We often see that people eat too much compared to what they actually need (consume in a day). By measuring your quantities, you gain insight into the amounts of which product(s) you consume. The saying goes, "To measure is to know!" for a reason!
3. Serve your food in the kitchen
Seeing food makes you want to eat. Full pots or bowls on the table will encourage you to serve yourself more often. Leaving the pots in the kitchen and serving yourself there will counteract this temptation. Apply point 2 here as well. This prevents you from eating the leftovers.
4. Do not eat from the packaging
The bottom of a bag of chips is always much closer than you think. Just like cookies run out sooner when you eat them straight from the wrapper. Train yourself to always put chips and other snacks in a bowl or container. Because your stomach can't count, it's important to see how much you're eating. Unless you're eating a bag of carrots.
5. Make a healthy version of an unhealthy meal
Craving fries? Then a salad alone probably won't satisfy your craving. American psychotherapist Jonathan Alpert recommends turning an unhealthy meal into a healthier version. In the mood for chips? Make your own vegetable or fruit chips. Craving a greasy hamburger? Opt for a whole-wheat bun and a homemade veggie burger. Craving fries? Satisfy it with sweet potato fries. According to the psychotherapist, your taste buds and brain will naturally get used to these healthier meals, and you will eventually even find them tastier. This prevents you from consuming unnecessary calories.
Assignment to do:
Get started with the tips above. Log your power supply use the nutrition app or write it down so you have an overview of the food you consume in a day and discover where you can make improvements to combat overeating! Also pay attention to products that are high in calories and see if you can reduce the portion size or consume a different product instead.
Do you notice that you can't manage on your own?
Then call in one of our nutrition specialists who can be of great help in preventing you from overeating.
Interested? Then sign up for your intake interview via the form below.
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