HOW TO NEVER OVER-EAT AGAIN
Do you rationalize a binge? (I worked out? Or I have PMS?) Well, it’s just as simple to talk yourself out of inhaling unwanted calories.
Did you know that most women have a food angel and devil resting on either shoulder? One giving permission to indulge even as the other advises against it? We’ve come to label foods as “good” or “bad”, so we feel guilty when we eat something we believe we shouldn’t. But we’ve also become masters at rationalizing what we put into our mouths, which can lead to overeating, dubious food choices and even weight gain. Here are some eye-openers that Certified Personal Trainers in St. Louis share.
As long as it’s a good fat, like the kind in avocados or almonds, I can eat as much as I want. –Stacy Rogers Sharp, Austin, TX
REALTY CHECK! For sure certain fats are beneficial. Monounsaturated and polyunsaturated fats help reduce cholesterol and lower the risk of heart disease and stroke. Still, they are just as fattening as the bad-boy saturated kind found in cheese and red meat. There are 9 calories in every gram of fat, generally twice the density of proteins and carbs. Nutrition guidelines to keep in mind: 30 percent of your calories should come from fat, with less than 10 percent from the saturated kind. In other words, favoring heart-healthy fats like the ones in nuts, avocado and olive oil: good. Treating them like an all-you-can-eat buffet: bad, says your Clayton, MO personal trainer.
I tell myself that if I have mostly salad all week, I can pig out on the weekend. –Elizabeth Upchurch, Jackson, MS.
Enjoying an indulgence is fine, but a whole weekend of pigging out may undo progress made during the week. Weight control boils down to basic math: There are approximately 3,500 calories in a pound of fat, so unless you burn more calories than you consume, you’re likely to gain weight. Many people kick off their food fiestas on Fridays; that means they’re overdoing it 156 days a year, not just the 104 on weekends. Overeating promotes a disconnect between you and your body. You should be focusing on hunger, fullness and satisfaction anytime you eat., says Brentwood, MO personal trainer. And don’t fool yourself about sticking to salads. The really is that most salads are far from healthy, loaded with calories from dried cranberries, bacon bits and dressing. “Stick to lettuce, tomatoes, artichokes and lite Italian dressing”, says Maurie Cofman, ACE-certified Personal Trainer in Clayton, MO.
NO GUILT TREATS ON THE GO:
- Sabra Hummus with Pretzel Crisps. If you don’t have time for a full meal, this satisfies with 7 grams of fiber, plus protein and healthy fat. 3.5 ounces of hummus + 1 ounce crisps = 380 calories
- Asian Chopped Chicken Salad at Pei Wei This restaurant has a lot of vegetable and protein options on the menu. 1 salad without dressing = 190 calories
- Steel-Cut Oatmeal with Blueberries at Starbucks Seriously energy-boosting. 3/4 cup = 170 calories
- Hershey’s Bliss Dark Chocolates The cocoa flavonols are good for your heart. Dark chocolate is the alignment of health and satisfaction. 6 pieces = 210 calories
For more information on how to never overeat again, contact Maurie Cofman, C.E.S. personal trainer in St. Louis, Brentwood and Clayton, MO.