Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple. 

Why do you overeat? Here are a few likely reasons:

  1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.

  2. Absent Mindedness: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.

  3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking. 

Better yet, resolve to eat all of your meals at the table and at least once a day with family or friends around you.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll eventually lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret. 

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss will come simply and naturally. 

Want to make weight loss permanent, and shape your body at the same time? You’ve gotta add exercise to the equation. I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts. 

Call or email today to learn more about the program at ProActive Fitness that will put you on the path to a healthier you.

Try this Simple Mind Shift

Want to eat less without feeling deprived? This simple mind shift will help you do just that: 

Instead of eating until you feel full, stop eating as soon as you are no longer hungry.

Wine Poached Chicken Salad

Here’s a delicious new take on chicken salad. The chicken is poached in white wine to be tender and flavorful. Find fresh greens and an assortment of colorful veggies to add to your salad, don’t limit yourself to the ingredients listed below.

Something magical happens when you poach chicken in wine and the serve it over a bed of vibrant produce…try it and see!

Courtesy of RealHealthyRecipes.com

What you need
Serves 6

For the Wine-Poached Chicken

  • 2 quarts low sodium chicken broth

  • 4 cups white wine

  • 2 yellow onions, halved

  • 4 cloves garlic, smashed

  • 3 sprigs fresh thyme

  • 3 boneless, skinless chicken breasts

For the Pomegranate Mixed Greens Salad

  • 6 cups mixed greens

  • ½ cup pomegranate seeds (arils)

  • 3 tablespoons roasted, salted pepitas

  • ½ cup jicama, peeled and chopped

  • 2 avocados, pitted, peeled and chopped

  • Balsamic dressing

Instructions

  1. Place the broth, wine, onions, garlic and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. The chicken should be fully covered by the liquid, add more broth if needed. Return to a boil.

  2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.

  3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!

Nutrition
One serving equals 394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fibre, 4g sugar, and 44g protein