Tradicionalni recepti

Kako ne prejesti ovaj Dan zahvalnosti

Kako ne prejesti ovaj Dan zahvalnosti

Slijedite ove savjete za zdraviji Dan zahvalnosti

Prejesti

Ne prejedajte ovaj Dan zahvalnosti

Iako je Dan zahvalnosti možda najukusniji praznik, on može biti i noćna mora za one od nas koji pokušavamo voditi zdraviji način života, jedan obrok po jedan. Dan zahvalnosti započinje prazničnu sezonu, a to može biti klizava staza od samo još jedne mrvice pite od bundeve do poliranja cijelog rukava prazničnog Oreosa.

Uživajte u Danu zahvalnosti pomalo

De Silva kaže da je najbolji način da se izbjegne gutanje na veliki dan početak uživajući u blagdanima zahvalnosti prije Dana Turske. Tostirajte malo sjemenki bundeve ili napravite a tepsija od boranije ili posebnu čorbu od bundeve. Na taj način, dođite na večeru za Dan zahvalnosti, nećete toliko žudjeti za svim tim namirnicama jednom godišnje.

Napravi plan

Gomes kaže da je važno "razmisliti o tome gdje ćete biti, s kim ćete biti i koja će hrana biti dostupna" prije večere kako biste mogli napraviti plan igre i ostati fokusirani na zdravlje. Slično, važno je dopustiti sebi malo popuštanja, kaže Gomes. Unaprijed odlučite koja vam je hrana posebna, a koja je zasitna. Ako obožavate pitu od bundeve, ali se zapravo ne bavite umakom od brusnica, nema potrebe prisiljavati se da pojedete po malo svega. Uštedite kalorije za dobre stvari kako se ne biste osjećali zakinuti.

Jedite prije nego odete

"Nije dobra ideja doći na žurku gladan", kaže Gomes. Veća je verovatnoća da ćete se prejesti i izabrati visokokaloričnu hranu ako gladujete. Zašto prije odlaska ne pojedete jabuku ili malo jogurta kako biste mogli odlučno odlučiti?

Organizujte se

Gomes kaže da stres često uzrokuje bezumno prejedanje, pa ako ste zaduženi za pripremu obroka, pobrinite se da imate plan igre kako ne biste lopatali šake kockica sira dok brinete o svom mjeraču vremena za ćuretinu i da to nedostaje sosa od brusnica. itionalna, kalorijska cijena.

Pazite na unos alkohola

Gledajte, zbog velikih večera s proširenom porodicom čak i najbolji od nas žude za koktelom, ali zapamtite, alkohol je glavni izvor praznih kalorija. Nekoliko pića prije večere također može smanjiti inhibicije i izgubiti iz vida ciljeve prehrane.

Probajte čaj

De Silva kaže da pijenje malo toplog, začinjenog zelenog čaja s cimetom, kardamonom i đumbirom prije večere može pomoći probavi i pomoći vam da se zasitite, pa je manja vjerovatnoća da ćete se prejesti.

Zapamtite zašto ste tamo

De Silva kaže da je jedan od najvažnijih ključeva za izbjegavanje samosabotaže na Dan zahvalnosti fokus na uživanju u odmoru s prijateljima i porodicom, a ne u hrani. Razgovarajte o blagu, zadržite se uz kafu i budite zahvalni na daru što ćete poseban dan podijeliti sa svojim najmilijima


Kako prestati s prejedanjem vikendom

Dobri ste u pogledu zdrave ishrane tokom nedelje, ali vikendom? E, to je već druga priča.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“Sedmica često donosi stres i strogi mentalitet ishrane. Tada vikend signalizira opuštanje. Ljudi često povezuju uzimanje hrane s ublažavanjem stresa ”, kaže registrirana dijetetičarka Lauren Sullivan, RD.

Ali ona ima protuotrov za vikend prejedanje. Pratite njene savjete za zdravu ishranu tokom cijele sedmice.

Zašto jedem toliko vikendom?

Mnogo je razloga zašto ljudi vikendom jedu i piju previše. I zanimljivo, Sullivan kaže da je kultura prehrane često kriva.

„Ljudi su toliko usklađeni s načinom na koji se hrane tijekom sedmice, što im daje slobodu vikenda da jedu šta god požele“, kaže ona. "Neki ih ljudi zovu" dani varanja ". Drugi kažu:" To mi je slobodan dan, pa ne bih trebao razmišljati o tome. "To skida pritisak."

Šest načina da zaustavite prejedanje vikendom

Sullivan kaže da je mit da morate jesti kao ptica da biste održali zdrav način života i težinu. Umjesto toga, usvojite ovih šest navika da se pretvorite u ratnika koji jede vikendom.

1. Samo recite ne prevarama

Nema lažnih obroka? Reci da nije tako. No, prije nego što zatvorite prozor preglednika, Sullivan kaže da se više radi o dosljednoj prehrani nego o zabrani određene hrane.

“Varalica nije dobra za vaše tijelo. Oni mogu dovesti do prejedanja tokom vikenda i prejedanja, što nije zdravo. Ljudi koji se prejedu mogu postati fizički naduti i osjećati se bolesno. Također mogu razviti poremećaje hranjenja ”, objašnjava Sullivan. "Kad postanete kompulzivni u vezi strogosti tokom sedmice, to vas postavlja na slobodu za sve, što nije zdravo za vaše tijelo ili mentalno stanje."

Teško je i vašem tijelu da obradi previše kalorija odjednom. Umjesto toga, tijelo ih skladišti. "Dakle, prelazite iz ovih perioda vašeg tijela u dobivanje onoga što mu je potrebno i sa stalnim metabolizmom u način skladištenja, na koji način ljudi dobijaju na težini."

Rjesenje? Priuštite si malu poslasticu ako želite tokom cijele sedmice. Tada će biti manja vjerovatnoća da ćete pretjerati vikendom.

2. Vježbajte pažljivo jelo

Pažljivo jedenje znači da ne jedete hranu što je brže moguće, već usporavate i uživate u dobrim vibracijama koje vaša hrana daje.

“Usta vam se suze jer mirišete nešto što vas vraća u djetinjstvo ili jedete nešto što ima divan osjećaj u ustima. Uživanje u okusima i priređivanje događaja za jelo omogućava vam da prepoznate sitost i prestanete jesti kada je vašem tijelu dosta “, kaže Sullivan.

„I ti uzmi taj komad kolača od sira. Kad zaista uživate u prvih nekoliko zalogaja, možda ćete otkriti da ne morate pojesti cijelu stvar. ”

Pažljivo hranjenje znači i planiranje unaprijed. “Ako znate da ćete imati ekstravagantniju večeru, možda ćete lakše ručati ili povećati aktivnost tokom dana. Ili pogledajte meni prije nego što odete u restoran da shvatite šta želite. Biti svjestan svojih izbora znači unos dodatnih 300 kalorija dnevno neće uzrokovati ili prekinuti vašu dijetu. ”

3. Budite dosljedni

Što se tiče dobijanja na težini, ne radi se samo o tome šta jedete, već o tome koliko konzistentno jedete. “Ljudi imaju tendenciju uštedjeti sve svoje kalorije za noć, pa ne jedu ništa tokom dana. Zatim, dok se večera ne okrene, oni su ogladneli. Ali tijelo ne može svjesno jesti jer mu je samo potrebna hrana ”, kaže Sullivan. "Vi ste toliko fizički gladni da ste prejedali hranu koju niste sebi dopustili da jedete tokom dana."

Umjesto toga, započnite dan uravnoteženim doručkom i ne preskačite obroke. Dosljednost vam daje veću samokontrolu u izboru hrane i trenutku.

4. Pokrenite dnevnik hrane

Ne podcjenjujte moć vizualizacije. “Imao sam klijenta koji se udebljao u posljednjih godinu dana, i zakleo se da jede sve isto. Kad su počeli bilježiti hranu, vidjeli smo da su dodali novu rutinu noćnih užina. Ako ga vidite, možete ga promijeniti. ”

5. Usvojite zdrave navike

Sullivan preporučuje uključivanje zdravih navika u vaš život. „Jedna studija je uporedila roditelje koji su pili pića puna šećera i one koji nisu. Roditelji koji su pili slatka pića imali su mnogo veću učestalost pretilosti, kao i njihova djeca osnovnoškolskog uzrasta. A oko 70 ili 80% ljudi koji su u djetinjstvu pretili će imati pretilost u odrasloj dobi ”, izvještava ona. "Jedan od glavnih načina da se to spriječi je izbjegavanje dodatnih kalorija iz šećera."

Odlična zdrava navika za užinu i obroke, kaže Sullivan, je uključivanje 5 porcija povrća i/ili voća dnevno. To vam može pomoći da se osjećate siti zbog glomaznih, niskokaloričnih namirnica.

Vježba je još jedna zdrava navika koja će vam pomoći. “Ali nemojte to činiti da biste sagorjeli kalorije koje ste pojeli. Učinite to kako biste održali zdravo tijelo. ”

6. Usporite

Dok jedete, vaš mozak i želudac razgovaraju - ali to može potrajati. “Mozgu je potrebno 20 do 25 minuta da vam da osjećaj sitosti, a želudac se rastegne. Kad jedete prebrzo, ne prepoznajete sitost prije nego što se prejedete. ”

Da biste vidjeli ovaj proces na djelu, ne gledajte dalje od Dana zahvalnosti. “Ljudi pojedu cijeli tanjir hrane za 10 minuta, a zatim dobiju drugu pomoć jer se još uvijek ne osjećaju sito. Zatim pojedu komad pite i odjednom dođe do kome u hrani. ”

Na kraju, Sullivan kaže da je važno osloboditi se staromodnih pravila o hrani. Ne postoje "loše" namirnice, pa ih jedite umjereno kad vam raspoloženje padne - čak i radnim danima. Hrana može biti i gorivo i zabava, a ključno je ostati dosljedan vašim prehrambenim navikama tokom cijele sedmice.

Sloboda hrane daje vam više izbora - i manje razloga za vikend prejedanje. “Ako i dalje osjećate hitnu potrebu ili potrebu da jedete, možda imate poremećaj prejedanja u kojem bi vam mogao pomoći psiholog ili liječnik za ponašanje. Ali često se radi o tome da se postavite kako biste bili zdravi i ne pretjerujete. Ništa nije#8217 izvan granica ako ste##8217pažljivi o tome šta radite. "


Kako prestati s prejedanjem vikendom

Dobri ste u pogledu zdrave ishrane tokom nedelje, ali vikendom? E, to je već druga priča.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“Sedmica često donosi stres i strogi mentalitet ishrane. Tada vikend signalizira opuštanje. Ljudi često povezuju uzimanje hrane s ublažavanjem stresa ”, kaže registrirana dijetetičarka Lauren Sullivan, RD.

Ali ona ima protuotrov za vikend prejedanje. Pratite njene savjete za zdravu ishranu tokom cijele sedmice.

Zašto jedem toliko vikendom?

Mnogo je razloga zašto ljudi vikendom jedu i piju previše. I zanimljivo, Sullivan kaže da je kultura prehrane često kriva.

„Ljudi su toliko usklađeni s načinom na koji se hrane tijekom sedmice, što im daje slobodu vikenda da jedu šta god požele“, kaže ona. "Neki ljudi ih zovu" dani varanja ". Drugi kažu:" Ovo je moj slobodni dan, pa ne bih trebao razmišljati o tome. "To skida pritisak."

Šest načina da zaustavite prejedanje vikendom

Sullivan kaže da je mit da morate jesti kao ptica da biste održali zdrav način života i težinu. Umjesto toga, usvojite ovih šest navika da se pretvorite u ratnika koji jede vikendom.

1. Samo recite ne prevarama

Nema lažnih obroka? Reci da nije tako. No, prije nego što zatvorite prozor preglednika, Sullivan kaže da se više radi o dosljednoj prehrani nego o zabrani određene hrane.

“Varalica nije dobra za vaše tijelo. Oni mogu dovesti do prejedanja tokom vikenda i prejedanja, što nije zdravo. Ljudi koji se prejedu mogu postati fizički naduti i osjećati se bolesno. Također mogu razviti poremećaje hranjenja ”, objašnjava Sullivan. "Kad postanete kompulzivni u vezi strogosti tokom sedmice, to vas postavlja na slobodu za sve, što nije zdravo za vaše tijelo ili mentalno stanje."

Teško je i vašem tijelu da obradi previše kalorija odjednom. Umjesto toga, tijelo ih skladišti. "Dakle, prelazite iz ovih perioda vašeg tijela u dobivanje onoga što mu je potrebno i sa stalnim metabolizmom u način skladištenja, na koji način ljudi dobijaju na težini."

Rjesenje? Priuštite si malu poslasticu ako želite tokom cijele sedmice. Tada ćete imati manje šanse da pretjerate vikendom.

2. Vježbajte pažljivo jelo

Pažljivo jedenje znači da ne jedete hranu što je brže moguće, već usporavate i uživate u dobrim vibracijama koje vaša hrana daje.

“Usta vam se suze jer mirišete nešto što vas vraća u djetinjstvo ili jedete nešto što ima divan osjećaj u ustima. Uživanje u okusima i priređivanje događaja za jelo omogućava vam da prepoznate sitost i prestanete jesti kada je vašem tijelu dosta “, kaže Sullivan.

„I ti uzmi taj komad kolača od sira. Kad zaista uživate u prvih nekoliko zalogaja, možda ćete otkriti da ne morate pojesti cijelu stvar. ”

Pažljivo hranjenje znači i planiranje unaprijed. “Ako znate da ćete imati ekstravagantniju večeru, možda ćete lakše ručati ili povećati aktivnost tokom dana. Ili pogledajte meni prije nego što odete u restoran da shvatite šta želite. Biti svjestan svojih izbora znači unos dodatnih 300 kalorija dnevno neće uzrokovati ili prekinuti vašu dijetu. ”

3. Budite dosljedni

Što se tiče dobijanja na težini, ne radi se samo o tome šta jedete, već o tome koliko konzistentno jedete. “Ljudi imaju tendenciju uštedjeti sve svoje kalorije za noć, pa ne jedu ništa tokom dana. Zatim, dok se večera ne okrene, oni su ogladneli. Ali tijelo ne može svjesno jesti jer mu je samo potrebna hrana ”, kaže Sullivan. "Vi ste toliko fizički gladni da ste prejedali hranu koju niste sebi dopustili da jedete tokom dana."

Umjesto toga, započnite dan uravnoteženim doručkom i ne preskačite obroke. Dosljednost vam daje veću samokontrolu u izboru hrane i trenutku.

4. Pokrenite dnevnik hrane

Ne podcjenjujte moć vizualizacije. “Imao sam klijenta koji se udebljao u posljednjih godinu dana i zakleo se da jede sve isto. Kad su počeli bilježiti hranu, vidjeli smo da su dodali novu rutinu noćnih užina. Ako ga vidite, možete ga promijeniti. ”

5. Usvojite zdrave navike

Sullivan preporučuje uključivanje zdravih navika u vaš život. “Jedna studija je uporedila roditelje koji su pili pića puna šećera i one koji nisu. Roditelji koji su pili slatka pića imali su mnogo veću učestalost pretilosti, kao i njihova djeca osnovnoškolskog uzrasta. A oko 70 ili 80% ljudi koji su u djetinjstvu pretili će imati pretilost u odrasloj dobi ”, izvještava ona. "Jedan od glavnih načina da se to spriječi je izbjegavanje dodatnih kalorija iz šećera."

Odlična zdrava navika za užinu i obroke, kaže Sullivan, je uključivanje 5 porcija povrća i/ili voća dnevno. To vam može pomoći da se osjećate siti zbog glomaznih, niskokaloričnih namirnica.

Vježba je još jedna zdrava navika koja će vam pomoći. “Ali nemojte to činiti da biste sagorjeli kalorije koje ste pojeli. Učinite to kako biste održali zdravo tijelo. "

6. Usporite

Dok jedete, vaš mozak i želudac razgovaraju - ali to može potrajati. “Mozgu je potrebno 20 do 25 minuta da vam da osjećaj sitosti, a želudac se rastegne. Kad jedete prebrzo, ne prepoznajete sitost prije nego što se prejedete. ”

Da biste vidjeli ovaj postupak na djelu, ne gledajte dalje od Dana zahvalnosti. “Ljudi pojedu cijeli tanjir hrane za 10 minuta, a zatim dobiju drugu pomoć jer se još ne osjećaju sito. Zatim pojedu komad pite i odjednom dođe do kome u hrani. ”

Na kraju, Sullivan kaže da je važno osloboditi se staromodnih pravila o hrani. Ne postoje „loše“ namirnice, pa ih jedite umjereno kad vam raspoloženje padne - čak i radnim danima. Hrana može biti i gorivo i zabava, a ključno je ostati dosljedan vašim prehrambenim navikama tokom cijele sedmice.

Sloboda hrane daje vam više izbora - i manje razloga za vikend prejedanje. “Ako i dalje osjećate hitnu potrebu ili potrebu da jedete, možda imate poremećaj prejedanja u kojem bi vam mogli pomoći psiholog ili liječnik za ponašanje. Ali često se radi o tome da se postavite kako biste bili zdravi i ne pretjerujete. Ništa nije#8217 izvan granica ako ste##8217pažljivi o tome šta radite. "


Kako prestati s prejedanjem vikendom

Dobri ste u pogledu zdrave ishrane tokom nedelje, ali vikendom? E, to je već druga priča.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“Sedmica često donosi stres i strog mentalitet ishrane. Tada vikend signalizira opuštanje. Ljudi često povezuju uzimanje hrane s ublažavanjem stresa ”, kaže registrirana dijetetičarka Lauren Sullivan, RD.

Ali ona ima protuotrov za vikend prejedanje. Pratite njene savjete za zdravu ishranu tokom cijele sedmice.

Zašto jedem toliko vikendom?

Mnogo je razloga zašto ljudi vikendom jedu i piju previše. I zanimljivo, Sullivan kaže da je kultura prehrane često kriva.

„Ljudi su toliko usklađeni s načinom na koji se hrane tijekom sedmice, što im daje slobodu vikenda da jedu šta god požele“, kaže ona. "Neki ih ljudi zovu" dani varanja ". Drugi kažu:" To mi je slobodan dan, pa ne bih trebao razmišljati o tome. "To skida pritisak."

Šest načina da zaustavite prejedanje vikendom

Sullivan kaže da je mit da morate jesti kao ptica da biste održali zdrav način života i težinu. Umjesto toga, usvojite ovih šest navika da se pretvorite u ratnika koji jede vikendom.

1. Samo recite ne prevarama

Nema lažnih obroka? Reci da nije tako. No, prije nego što zatvorite prozor preglednika, Sullivan kaže da se više radi o dosljednoj prehrani nego o zabrani određene hrane.

“Varalica nije dobra za vaše tijelo. Oni mogu dovesti do prejedanja tokom vikenda i prejedanja, što nije zdravo. Ljudi koji se prejedu mogu postati fizički naduti i osjećati se bolesno. Također mogu razviti poremećaje hranjenja ”, objašnjava Sullivan. "Kad postanete kompulzivni u vezi strogosti tokom sedmice, to vas postavlja na slobodu za sve, što nije zdravo za vaše tijelo ili mentalno stanje."

Teško je i vašem tijelu da obradi previše kalorija odjednom. Umjesto toga, tijelo ih skladišti. "Dakle, prelazite iz ovih perioda vašeg tijela u dobivanje onoga što mu je potrebno i sa stalnim metabolizmom u način skladištenja, na koji način ljudi dobijaju na težini."

Rjesenje? Priuštite si malu poslasticu ako želite tokom cijele sedmice. Tada ćete imati manje šanse da pretjerate vikendom.

2. Vježbajte pažljivo jelo

Pažljivo jedenje znači da ne jedete hranu što je brže moguće, već usporavate i uživate u dobrim vibracijama koje vaša hrana daje.

“Usta vam se suze jer mirišete nešto što vas vraća u djetinjstvo ili jedete nešto što ima divan osjećaj u ustima. Uživanje u okusima i organizovanje događaja za jelo omogućava vam da prepoznate sitost i prestanete da jedete kada je vašem telu dosta “, kaže Sullivan.

„I ti uzmi taj komad kolača od sira. Kad zaista uživate u prvih nekoliko zalogaja, možda ćete otkriti da ne morate pojesti cijelu stvar. ”

Pažljivo hranjenje znači i planiranje unaprijed. “Ako znate da ćete imati ekstravagantniju večeru, možda ćete lakše ručati ili povećati aktivnost tokom dana. Ili pogledajte meni prije nego što odete u restoran da shvatite šta želite. Biti svjestan svojih izbora znači unos dodatnih 300 kalorija dnevno neće uzrokovati ili prekinuti vašu dijetu. ”

3. Budite dosljedni

Što se tiče dobijanja na težini, ne radi se samo o tome šta jedete, već o tome koliko konzistentno jedete. “Ljudi imaju tendenciju uštedjeti sve svoje kalorije za noć, pa ne jedu ništa tokom dana. Zatim, dok se večera ne okrene, oni će ogladnjeti. Ali tijelo ne može svjesno jesti jer mu je samo potrebna hrana ”, kaže Sullivan. "Vi ste toliko fizički gladni da ste prejedali hranu koju niste sebi dopustili da jedete tokom dana."

Umjesto toga, započnite dan uravnoteženim doručkom i ne preskačite obroke. Dosljednost vam daje veću samokontrolu u izboru hrane i trenutku.

4. Pokrenite dnevnik hrane

Ne podcjenjujte moć vizualizacije. “Imao sam klijenta koji se udebljao u posljednjih godinu dana, i zakleo se da jede sve isto. Kad su počeli bilježiti hranu, vidjeli smo da su dodali novu rutinu noćnih užina. Ako ga vidite, možete ga promijeniti. ”

5. Usvojite zdrave navike

Sullivan preporučuje uključivanje zdravih navika u vaš život. “Jedna studija je uporedila roditelje koji su pili pića puna šećera i one koji nisu. Roditelji koji su pili slatka pića imali su mnogo veću učestalost pretilosti, kao i njihova djeca osnovnoškolskog uzrasta. A oko 70 ili 80% ljudi koji su u djetinjstvu pretili će imati pretilost u odrasloj dobi ”, izvještava ona. "Jedan od glavnih načina da se to spriječi je izbjegavanje dodatnih kalorija iz šećera."

Odlična zdrava navika za užinu i obroke, kaže Sullivan, je uključivanje 5 porcija povrća i/ili voća dnevno. To vam može pomoći da se osjećate siti zbog glomaznih, niskokaloričnih namirnica.

Vježba je još jedna zdrava navika koja će vam pomoći. “Ali nemojte to činiti da biste sagorjeli kalorije koje ste pojeli. Učinite to kako biste održali zdravo tijelo. ”

6. Usporite

Dok jedete, vaš mozak i želudac razgovaraju - ali to može potrajati. “Mozgu je potrebno 20 do 25 minuta da vam da osjećaj sitosti, a želudac se rastegne. Kad jedete prebrzo, ne prepoznajete sitost prije nego što se prejedete. ”

Da biste vidjeli ovaj proces na djelu, ne gledajte dalje od Dana zahvalnosti. “Ljudi pojedu cijeli tanjir hrane za 10 minuta, a zatim dobiju drugu pomoć jer se još ne osjećaju sito. Zatim pojedu komad pite i odjednom dođe do kome u hrani. ”

Na kraju, Sullivan kaže da je važno osloboditi se staromodnih pravila o hrani. Ne postoje "loše" namirnice, pa ih jedite umjereno kad vam raspoloženje padne - čak i radnim danima. Hrana može biti i gorivo i zabava, a ključno je ostati dosljedan vašim prehrambenim navikama tokom cijele sedmice.

Sloboda hrane daje vam više izbora - i manje razloga za vikend prejedanje. “Ako i dalje osjećate hitnu potrebu ili potrebu da jedete, možda imate poremećaj prejedanja u kojem bi vam mogao pomoći psiholog ili liječnik za ponašanje. Ali često se radi o tome da se postavite kako biste bili zdravi i ne pretjerujete. Ništa nije#8217 izvan granica ako ste##8217pažljivi o tome šta radite. "


Kako prestati s prejedanjem vikendom

Dobri ste u pogledu zdrave ishrane tokom nedelje, ali vikendom? E, to je već druga priča.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“Sedmica često donosi stres i strog mentalitet ishrane. Tada vikend signalizira opuštanje. Ljudi često povezuju uzimanje hrane s ublažavanjem stresa ”, kaže registrirana dijetetičarka Lauren Sullivan, RD.

Ali ona ima protuotrov za vikend prejedanje. Pratite njene savjete za zdravu ishranu tokom cijele sedmice.

Zašto jedem toliko vikendom?

Mnogo je razloga zašto ljudi vikendom jedu i piju previše. I zanimljivo, Sullivan kaže da je kultura prehrane često kriva.

„Ljudi su toliko usklađeni s načinom na koji se hrane tijekom sedmice, što im daje slobodu vikenda da jedu šta god požele“, kaže ona. "Neki ih ljudi zovu" dani varanja ". Drugi kažu:" To mi je slobodan dan, pa ne bih trebao razmišljati o tome. "To skida pritisak."

Šest načina da zaustavite prejedanje vikendom

Sullivan kaže da je mit da morate jesti kao ptica da biste održali zdrav način života i težinu. Umjesto toga, usvojite ovih šest navika da se pretvorite u ratnika koji jede vikendom.

1. Samo recite ne prevarama

Nema lažnih obroka? Reci da nije tako. No, prije nego što zatvorite prozor preglednika, Sullivan kaže da se više radi o dosljednoj prehrani nego o zabrani određene hrane.

“Varalica nije dobra za vaše tijelo. Oni mogu dovesti do prejedanja tokom vikenda i prejedanja, što nije zdravo. Ljudi koji se prejedu mogu postati fizički naduti i osjećati se bolesno. Također mogu razviti poremećaje hranjenja ”, objašnjava Sullivan. "Kad postanete kompulzivni u vezi strogosti tokom sedmice, to vas postavlja na slobodu za sve, što nije zdravo za vaše tijelo ili mentalno stanje."

Teško je i vašem tijelu da obradi previše kalorija odjednom. Umjesto toga, tijelo ih skladišti. "Dakle, prelazite iz ovih perioda vašeg tijela u dobivanje onoga što mu je potrebno i sa stalnim metabolizmom u način skladištenja, na koji način ljudi dobijaju na težini."

Rjesenje? Priuštite si malu poslasticu ako želite tokom cijele sedmice. Tada će biti manja vjerovatnoća da ćete pretjerati vikendom.

2. Vježbajte pažljivo jelo

Pažljivo jedenje znači da ne jedete hranu što je brže moguće, već usporavate i uživate u dobrim vibracijama koje vaša hrana daje.

“Usta vam se suze jer mirišete nešto što vas vraća u djetinjstvo ili jedete nešto što ima divan osjećaj u ustima. Uživanje u okusima i priređivanje događaja za jelo omogućava vam da prepoznate sitost i prestanete jesti kada je vašem tijelu dosta “, kaže Sullivan.

„I ti uzmi taj komad kolača od sira. Kad zaista uživate u prvih nekoliko zalogaja, možda ćete otkriti da ne morate pojesti cijelu stvar. ”

Pažljivo hranjenje znači i planiranje unaprijed. “Ako znate da ćete imati ekstravagantniju večeru, možda ćete lakše ručati ili povećati aktivnost tokom dana. Ili pogledajte meni prije nego što odete u restoran da shvatite šta želite. Biti svjestan svojih izbora znači unos dodatnih 300 kalorija dnevno neće uzrokovati ili prekinuti vašu dijetu. ”

3. Budite dosljedni

Što se tiče dobijanja na težini, ne radi se samo o tome šta jedete, već o tome koliko konzistentno jedete. “Ljudi imaju tendenciju uštedjeti sve svoje kalorije za noć, pa ne jedu ništa tokom dana. Zatim, dok se večera ne okrene, oni će ogladnjeti. Ali tijelo ne može svjesno jesti jer mu je samo potrebna hrana ”, kaže Sullivan. "Vi ste toliko fizički gladni da ste prejedali hranu koju niste sebi dopustili da jedete tokom dana."

Umjesto toga, započnite dan uravnoteženim doručkom i ne preskačite obroke. Dosljednost vam daje veću samokontrolu u izboru hrane i trenutku.

4. Pokrenite dnevnik hrane

Ne podcjenjujte moć vizualizacije. “Imao sam klijenta koji se udebljao u posljednjih godinu dana i zakleo se da jede sve isto. Kad su počeli bilježiti hranu, vidjeli smo da su dodali novu rutinu noćnih užina. Ako ga vidite, možete ga promijeniti. ”

5. Usvojite zdrave navike

Sullivan preporučuje uključivanje zdravih navika u vaš život. „Jedna studija je uporedila roditelje koji su pili pića puna šećera i one koji nisu. Roditelji koji su pili slatka pića imali su mnogo veću učestalost pretilosti, kao i njihova djeca osnovnoškolskog uzrasta. A oko 70 ili 80% ljudi koji su u djetinjstvu pretili će imati pretilost u odrasloj dobi ”, izvještava ona. "Jedan od glavnih načina da se to spriječi je izbjegavanje dodatnih kalorija iz šećera."

Odlična zdrava navika za užinu i obroke, kaže Sullivan, je uključivanje 5 porcija povrća i/ili voća dnevno. To vam može pomoći da se osjećate siti zbog glomaznih, niskokaloričnih namirnica.

Vježba je još jedna zdrava navika koja će vam pomoći. “Ali nemojte to činiti da biste sagorjeli kalorije koje ste pojeli. Učinite to kako biste održali zdravo tijelo. ”

6. Usporite

Dok jedete, vaš mozak i želudac razgovaraju - ali to može potrajati. “Mozgu je potrebno 20 do 25 minuta da vam da osjećaj sitosti, a želudac se rastegne. Kad jedete prebrzo, ne prepoznajete sitost prije nego što se prejedete. ”

Da biste vidjeli ovaj postupak na djelu, ne gledajte dalje od Dana zahvalnosti. “Ljudi pojedu cijeli tanjir hrane za 10 minuta, a zatim dobiju drugu pomoć jer se još ne osjećaju sito. Zatim pojedu komad pite i odjednom dođe do kome u hrani. ”

Na kraju, Sullivan kaže da je važno osloboditi se staromodnih pravila o hrani. Ne postoje „loše“ namirnice, pa ih jedite umjereno kad vam raspoloženje padne - čak i radnim danima. Hrana može biti i gorivo i zabava, a ključno je ostati dosljedan vašim prehrambenim navikama tokom cijele sedmice.

Sloboda hrane daje vam više izbora - i manje razloga za vikend prejedanje. “Ako i dalje osjećate hitnu potrebu ili potrebu da jedete, možda imate poremećaj prejedanja u kojem bi vam mogao pomoći psiholog ili liječnik za ponašanje. Ali često se radi o tome da se postavite kako biste bili zdravi i ne pretjerujete. Ništa nije#8217 izvan granica ako ste##8217pažljivi o tome šta radite. "


Kako prestati s prejedanjem vikendom

Dobri ste u pogledu zdrave ishrane tokom nedelje, ali vikendom? E, to je već druga priča.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“Sedmica često donosi stres i strog mentalitet ishrane. Tada vikend signalizira opuštanje. Ljudi često povezuju uzimanje hrane s ublažavanjem stresa ”, kaže registrirana dijetetičarka Lauren Sullivan, RD.

Ali ona ima protuotrov za vikend prejedanje. Pratite njene savjete za zdravu ishranu tokom cijele sedmice.

Zašto jedem toliko vikendom?

Mnogo je razloga zašto ljudi vikendom jedu i piju previše. I zanimljivo, Sullivan kaže da je kultura prehrane često kriva.

„Ljudi su toliko usklađeni s načinom na koji se hrane tijekom sedmice, što im daje slobodu vikenda da jedu šta god požele“, kaže ona. "Neki ih ljudi zovu" dani varanja ". Drugi kažu:" To mi je slobodan dan, pa ne bih trebao razmišljati o tome. "To skida pritisak."

Šest načina da zaustavite prejedanje vikendom

Sullivan kaže da je mit da morate jesti kao ptica da biste održali zdrav način života i težinu. Umjesto toga, usvojite ovih šest navika da se pretvorite u ratnika koji jede vikendom.

1. Samo recite ne prevarama

Nema lažnih obroka? Reci da nije tako. No, prije nego što zatvorite prozor preglednika, Sullivan kaže da se više radi o dosljednoj prehrani nego o zabrani određene hrane.

“Varalica nije dobra za vaše tijelo. Oni mogu dovesti do prejedanja tokom vikenda i prejedanja, što nije zdravo. Ljudi koji se prejedu mogu postati fizički naduti i osjećati se bolesno. Također mogu razviti poremećaje hranjenja ”, objašnjava Sullivan. "Kad postanete kompulzivni u vezi strogosti tokom sedmice, to vas postavlja na slobodu za sve, što nije zdravo za vaše tijelo ili mentalno stanje."

Teško je i vašem tijelu da obradi previše kalorija odjednom. Umjesto toga, tijelo ih skladišti. "Dakle, prelazite iz ovih perioda vašeg tijela u dobivanje onoga što mu je potrebno i sa stalnim metabolizmom u način skladištenja, na koji način ljudi dobijaju na težini."

Rjesenje? Priuštite si malu poslasticu ako želite tokom cijele sedmice. Tada ćete imati manje šanse da pretjerate vikendom.

2. Vježbajte pažljivo jelo

Pažljivo jedenje znači da ne jedete hranu što je brže moguće, već usporavate i uživate u dobrim vibracijama koje vaša hrana daje.

“Usta vam se suze jer mirišete nešto što vas vraća u djetinjstvo ili jedete nešto što ima divan osjećaj u ustima. Uživanje u okusima i priređivanje događaja za jelo omogućava vam da prepoznate sitost i prestanete jesti kada je vašem tijelu dosta “, kaže Sullivan.

„I ti uzmi taj komad kolača od sira. Kad zaista uživate u prvih nekoliko zalogaja, možda ćete otkriti da ne morate jesti cijelu stvar. ”

Pažljivo hranjenje znači i planiranje unaprijed. “Ako znate da ćete imati ekstravagantniju večeru, možda ćete lakše ručati ili povećati aktivnost tokom dana. Ili pogledajte meni prije nego što odete u restoran da shvatite šta želite. Biti svjestan svojih izbora znači unos dodatnih 300 kalorija dnevno neće uzrokovati ili prekinuti vašu dijetu. ”

3. Budite dosljedni

Što se tiče dobijanja na težini, ne radi se samo o tome šta jedete, već o tome koliko konzistentno jedete. „Ljudi nastoje uštedjeti sve svoje kalorije za noć, pa ne jedu ništa tijekom dana. Zatim, dok se večera ne okrene, oni su ogladneli. Ali tijelo ne može svjesno jesti jer mu je samo potrebna hrana ”, kaže Sullivan. "Vi ste toliko fizički gladni da ste prejedali hranu koju niste sebi dopustili da jedete tokom dana."

Umjesto toga, započnite dan uravnoteženim doručkom i ne preskačite obroke. Dosljednost vam daje veću samokontrolu u izboru hrane i trenutku.

4. Pokrenite dnevnik hrane

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

Rjesenje? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

Rjesenje? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

Rjesenje? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

Rjesenje? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”


How to Stop Overeating on Weekends

You’re good about eating healthy during the week, but on the weekends? Well, that’s another story.

Klinika Cleveland je neprofitni akademski medicinski centar. Oglašavanje na našoj web stranici podržava našu misiju. Ne podržavamo proizvode ili usluge koji nisu klinika Cleveland. Politika

“The week often brings stress and a strict diet mentality. Then the weekend signals relaxation. People often associate eating and food with stress relief,” says registered dietitian Lauren Sullivan, RD.

But she has the antidote to weekend binge eating. Follow her tips for healthy eating all week long.

Why do I eat so much on the weekends?

There are many reasons people eat and drink too much on weekends. And interestingly, Sullivan says that diet culture is often to blame.

“People get so in tune with being regimented about how they eat during the week that it gives them perceived freedom on the weekends to eat whatever the heck they want to,” she says. “Some people call them ‘cheat days.’ Others say, ‘It’s my day off, so I shouldn’t have to think about it.’ It takes the pressure off.”

Six ways to stop weekend overeating

Sullivan says it’s a myth that you have to eat like a bird to maintain a healthy lifestyle and weight. Instead, adopt these six habits to transform into a weekend eating warrior.

1. Just say no to cheat meals

No cheat meals? Say it ’aint so. But before you close your browser window, Sullivan says it’s more about eating consistently than banning certain foods.

“Cheat meals are not good for your body. They can lead to weekend binge eating and overeating, which is not healthy. People who overeat can become physically bloated and feel sick. They can also develop eating disorders,” Sullivan explains. “When you get compulsive about being strict during the week, it sets you up for a free-for-all, which is not healthy for your body or mental state.”

It’s also hard for your body to process too many calories at once. Instead, the body stores them. “So you go from these periods of your body getting what it needs and having a consistent metabolism to storage mode, which is how people gain weight.”

Rjesenje? Have a small treat when you want to throughout the week. Then, you’ll be less likely to go overboard on weekends.

2. Practice mindful eating

Mindful eating means not scarfing your food as fast as possible but, rather, slowing down and enjoying the good vibes that your food gives you.

“Your mouth waters because you smell something that takes you back to your childhood, or you eat something that has a wonderful mouthfeel. Savoring flavors and making an event of eating allows you to recognize fullness and stop eating when your body has had enough,” Sullivan says.

“So have that piece of cheesecake. When you truly enjoy those first few bites, you may find you don’t need to eat the whole thing.”

Mindful eating also means planning ahead. “If you know you’re going to have a more extravagant dinner, maybe have a lighter lunch or increase your activity throughout the day. Or look at the menu before you go to a restaurant to figure out what you want. Being mindful about your choices means getting an extra 300 calories in a day won’t make or break your diet.”

3. Be consistent

When it comes to weight gain, it’s not just what you eat, but how consistently you eat. “People tend to save all their calories for nighttime, so they don’t eat anything throughout the day. Then, by the time dinner rolls around, they’re famished. But the body can’t mindfully eat because it just needs food,” says Sullivan. “You’re so physically hungry that you overeat the food you didn’t allow yourself to eat throughout the day.”

Instead, start your day with a well-balanced breakfast and don’t skip meals. Being consistent gives you more self-control in your food choices and the moment.

4. Start a food journal

Don’t underestimate the power of a visual. “I had a client who gained weight over the last year, and swore they were eating everything the same. When they started logging their food, we saw that they had added a new nighttime snack routine. If you can see it, then you can change it.”

5. Adopt healthy habits

Sullivan recommends incorporating healthy habits into your life. “One study compared parents who drank sugar-laden drinks and those who didn’t. The parents who drank sugary beverages had a much higher incidence of obesity, as did their elementary school-aged kids. And about 70 or 80% of people who are obese as kids will have obesity in adulthood,” she reports. “One major way to prevent this is to avoid extra calories from sugar.”

A great healthy habit for snacks and meals, Sullivan says, is to include 5 portions of vegetables and/or fruits per day. That can help you feel full on bulky, low-calorie items.

Exercise is another healthy habit that will help. “But don’t do it to burn off the calories you ate. Do it to keep a healthy body.”

6. Slow down

When you eat, your brain and stomach are having a conversation — but it can take a while. “It takes 20 to 25 minutes for your brain to give you that satiety feeling and your stomach to distend. When you eat too quickly, you don’t recognize fullness before you overeat.”

To see this process in action, look no further than Thanksgiving. “People eat a whole plate of food in 10 minutes and then have a second helping because they don’t feel full yet. Then they eat a piece of pie, and suddenly, the food coma hits.”

Ultimately, Sullivan says it’s important to liberate yourself from old-fashioned food rules. There are no “bad” foods, so eat them in moderation when the mood strikes — even on weekdays. Food can be both fuel and fun, and staying consistent with your eating habits throughout the week is key.

Food freedom gives you more choices — and fewer reasons to weekend binge eat. “If you still feel an urgency or compulsion to eat, you may have a binge eating disorder that a behavioral psychologist or doctor could help you with. But often, it’s a matter of setting yourself up to be healthy and not go overboard. Nothing’s off limits if you’re mindful about what you’re doing.”