[Jonny_br]

How do you manage to find the self control not to eat too much ?

[kp2171]

Well, explain a little more...

Are you eating too much at normal mealtimes? Are you snacking too much outside of meals? Both?

If you are simply eating too much it comes down to patience and portion control. Start simply, no drastic changes.

For ex, use a smaller plate. Plate food in the kitchen and not at the table, where "seconds" are easier to get. If you cut your normal portions down by 2/3, you'll be amazed at how you are satiated in a short time. Start incorporating fruits and veggies into each meal. You'll be craving them in a few weeks.

Personally, spreading out your food has always been the best answer for me. Why in the world do we load up on calories at dinnertime... when our body is winding down for the night? Makes no sense to me.

So, for ex, I might have a piece of wheat toast with honey and peanut butter and half a banna for breakfast. Late morning ill have just a few bites of good cheese and lean meat. Lunch should be simple and not overdone... if you are going out to eat you often can eat just half of what you are given and still be OK... anymore, ill split a dinner, or even do just a few small dishes, tapas, appetizers for lunch... afternoon snack on some good nuts with healthy oils (oven roasted almonds, cashews, macademias, all with very low salt), and a reasonable dinner with smaller portions.

I'm not a fast food fan at all... but if we have to stop at a chain for a quick bite, I swear the kids meal is oftentimes more than enough to calm your hunger... but like I said... take small steps. Sometimes people doom themselves to failure when it comes to following a diet because it takes time for your body to adjust.

The few snacks in between can really help curb your hunger.

If you have a craving, sometimes you must satiate it. For ex, if I'm wanting something sweet, a quality chocolate truffle might give me the fix I need... instead of snacking and grazing all around my real want.

If portion control isn't the issue... if you just are eating all the time... then why? Filling up your time with activities can keep you distracted. Sitting in front of the TV, nothing stops you from munching. Going for a walk with those chips and dip... not easy.

If your goal is to lose weight, don't neglect exercise. Eating less can help some, but your body will also adjust your metabolism... when you work out, you increase your metabolism and therefore will burn more calories.

Working out early in the day is one of the best things you can do. I don't get up at 5:30 because I want to, especially on these cold mornings. It's the only time I can get a good workout in and be sure to do it. Trainers tell you to do this for two primary reasons... first, when you get your workout done early, there is no "ill do it later" fallout... when you push something off until later, it often begins to lose out to "more important" things... so get it checked off the list immediately. Also, when you work out early you will find your metabolism is amped for the first part of the day, better burning those calories you are consuming.

Understand if you are working out, you still need calories.

Lastly, two other things to do... keep a food journal/workout journal and get a partner. Studies show that those who track their food intake often lose twice as much weight as those who don't. Likewise, working with a partner keeps you on track, keeps you accountable, and gives you some company in the same boat.

I don't do cardio because I love it. I like to be strong and fit, but I really do it because I want that glass of wine at night. I want that decedent dessert now and then. And I love good food. So ill do some work, make sure I'm eating less, buy good food, and find ways to stay on track by being accountable.

I'm not trying to lose weight. I'm fit and pretty disciplined. But I still keep a workout journal, and I still track my weight and bmi every couple of weeks. I've had my metabolism shift gears a couple of times over the years, and the sooner I know about some added lbs, the sooner I can address what's happening.