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DO: Eat Without Distractions-
When we eat in front of the T.V., computer, or while we are trying to get work done, we tend to overeat.  This occurs because we are not fully aware of just how full we are getting with each bite, because our mind is occupied with other matters.  If we can set aside some time to eat without distractions , we can sit, eat slowly, and really let our mind digest, just how much our body is digesting.

DO NOT: Go Back For Seconds Right Away-
It takes somewhere around 20 minutes for your stomach to tell your brain, “Hey, we’re all full up down here, stop stuffin your mouth!” (I usually imagine my stomach talking in an angry, Jersey Shore, union worker kinda dialect… but that’s neither here nor there…).  The point is, if you just ate, and you are still feeling hungry, try this… have a big glass of water and wait for 20 minutes.  If you are still hungry, then get yourself a healthy snack!

DO: Recognize Times You Are Conditioned To Eat-
This is a tough one folks.  In this world we live in of marketing and capitalism and consumerism, we’ve actually been conditioned to crave certain foods at certain times.  Do you need a large soda, a large pop corn, and junior mints in the movie theater? NO! But you want it…. I know I do.  This is one of many examples, that we are conditioned to ‘get hungry’ when we really don’t need any food at all.  Another perfect example is opening the fridge… you are bored at home, you are looking around for something to do, you aren’t REALLY hungry, but you open the fridge, and all of a sudden, something looks tasty!  And then we are not eating for nutrition to our bodies, but rather as a past time.  You will not reach your fitness goals if eating is your exercise. Try to pinpoint your cues, and battle them by either avoiding them or having healthy snacks on hand when they flare up.

DO NOT: Justify Overindulgence-
I blogged about this trend several weeks ago, but it’s worth repeating.  “Oh I worked out today, I can have that second piece of chocolate cake”.  This is a trap that many of us fall into.  It’s true, if you are at your healthy goal weight, and you worked out earlier an extra piece of cake or steak or cookie won’t hurt you much.  But if you are actively trying to LOSE WEIGHT, then every time you justify your overindulgence, you are cutting the legs out from under all the hard work you’ve put in to getting fit! If you ran a marathon, I say go for the extra piece of cake… but if you did one of your regularly scheduled 45 minute workouts, you need to remind yourself, “I’m working towards a goal, and overindulgence is not going to help me.”  To battle this, keep track of what you eat and how many calories you burn in your workouts (there are lots of good apps for this) so that you know exactly how much ‘extra’ you ‘deserve’.

Keep showing love to Fitness Together Capitol Hill, and whenever you have questions ask us on facebook or in our comments section!