Permanent Weight Loss: Dr. Barbara L Katz
Last month, I wrote about dealing with some common excuses for overeating.
This month, I’ll tackle eight more reasons why you may overeat:
“Discarding or not eating food is preferable to mistreating your body by overeating.”
1. I Don’t Want To Waste Food – It’s So Expensive!
Learn to serve yourself less food and to return for more if you’re still hungry. If you’re eating at a restaurant, try asking for a “to-go” box when your meal arrives so you can take some food home. Put half your restaurant meal in the “to-go” box before eating. Discarding or not eating food is preferable to mistreating your body by overeating. If you can’t take food home, enjoy and savor your food – but stop eating while you still feel light and energetic. You’re honoring your body by eating the amount of food it needs to function well. You can enjoy the meal and the experience without feeling like you need to “get your money’s worth” by overeating!
2. The Belief There’s Not Enough Food Weight Loss Struggle:
Many of you may be surprised by how little food your body needs to feel satisfied. As you age, your body often needs less food than previously; however, you may have become used to eating a certain amount. Eating less food may make you uncomfortable and not seem like “enough.” Think about the money you’ll save by buying less food. At a restaurant, you may be able to split an entree or just order an appetizer portion or get an extra meal or two out of an entree. Get used to feeling “lighter” when you eat the correct amount for your body. With time, the smaller amount of food will seem “just right.”
3. A Little More Won’t Hurt:
When something tastes good, we are all tempted to eat past “enough.” However, those extra bites add up. When we frequently overeat, our bodies store excess food as fat. With practice, it becomes easier to leave some food. Usually, the first few bites are the best!
4. I Worked So Hard Today. I Deserve This Food:
When we frequently reward ourselves with food when we’re not hungry, we become used to overeating. We eventually gain weight if we use food as a reward or stress reliever when we’re not hungry. Figure out how you can reward yourself without food.
“Maybe try watching without food, even if you’re uncomfortable.”
5. I Always Eat When I Watch TV:
Eating when watching TV or a movie is usually a habit. Try sitting in a different chair or somewhere else in the room to break the habit. Maybe try watching without food, even if you’re uncomfortable. Breaking this habit will help tremendously with your weight loss struggles.
Habit eating when you’re not hungry is a common contributor to weight gain but is relatively easy to change.
6. I Exercised A Lot:
I burn about 100 calories when I walk one mile. Don’t use exercise as an excuse to overeat. If you’re truly hungry (and not just thirsty) after exercising, eat something that will give you energy. It takes quite a bit of exercise to increase hunger. Drink water after exercising and wait at least 15 minutes to determine if you’re truly hungry.
7. I’m Sick:
Make a “sick day” plan. If you get frequent migraine headaches or know you can only tolerate certain foods when you’re sick, put those foods onto your “sick day” plan.
8. I May Get Hungry Later:
If you’re afraid you may become hungry later, tell yourself that “hunger is not an emergency.” You may choose to carry a small snack with you to eat if you are “starving.” Most hunger goes away fairly quickly. Sometimes, you may be confusing thirst with hunger – this is a common weight loss struggle. If you drink 16 ounces of water before eating, you can determine whether you’re hungry or thirsty. And remember, your body can always “dine” on your fat stores.
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About the Author:
Dr. Barbara L Katz is a physician, an Advanced Certified Weight Loss Coach and a Life Coach for women over 50. She is CEO of Dr Barbara L Katz, Coaching and specializes in helping women over 50 to lose their excess weight for the last time without dieting or excessive exercise. She, herself, lost over 40 pounds in her 60s with the help of coaching. In her free time, she participates in dog obedience, agility, and therapy dog visits to the local children’s hospital with her 2 pugs.
As a coach, she helps women visualize themselves as their future selves, comfortable and controlled around all foods. You can sign up for her weekly posts on her website, https://drbarbaralkatzcoaching.com. Every week in your inbox, you will receive information about how to lose weight successfully and permanently without dieting.
