9 Strategies to Stop Overeating

 

You ever feel like you just can't stop eating well we all do it's because our brains are wired to crave sugar and refined carbs which makes you even hungrier so let me help you with nine tips to keep you from overeating and none of them involve counting calories you ready number one cut out the process stuff and eat real Whole Foods the single most important thing to lose weight and avoid overeating is to include as many real whole unprocessed foods and your diet as possible things like vegetables fruits nuts whole grains beans seeds olive oil organic free-range or grass fed animal products like poultry lamb beef pork and eggs wild smaller fish like salmon and sardines they help you reset your brain and your appetite number two eat breakfast you need to eat breakfast a recent study found that almost 3,000 people who lost an average of 70 pounds and kept it off for six years ate breakfast every day in fact only 4% of people who never ate breakfast kept the weight off so eat breakfast every day and do not eat food at least two hours before going to bed eating food earlier in the day prevents you from overeating at night number three eat mindfully our stomach takes 20 minutes to tell the brain that we're full so we tend to overeat when we eat too fast eating while we're stressed out also makes us fat both because we don't digest our food properly and because stress hormones slow your metabolism and promote fat storage especially that dreaded belly fat so when it's time to eat slow down and enjoy every part of your meal or snack tip number four Madre or eliminate alcohol I know it doesn't sound so fun but it works cutting out alcohol will get rid of additional sugar calories and prevent you from overeating alcohol releases your inhibitions which is why restaurants offer you a drink at the beginning of a meal you still with me okay good now here's number five become aware of trigger foods one little soda can begin that downward spiral to overeating so stay away from your trigger foods that make you eat more things like sugar sweetened drinks sweets bread baked goods refined carbs of any kind even artificial sweeteners make you crave more and eat more so stay away from them tip number six keep a journal we use food to block our feelings but you can use words to block food in fact research shows that journaling is an excellent way to lose weight and it's a great way to be honest with yourself and be accountable see we often overeat and stuff ourselves with food in order to stuff away our feelings so write your feelings down instead of eating them tip number seven get sufficient sleep in fact one study found that even if you lost a little bit of sleep it contributes to insulin resistance which is like pre-diabetes or diabetes it makes you hungry it makes you crave sugar and carbs paving the way for more obesity and type 2 diabetes so get eight hours of sleep every night or at least seven you'll have less cravings and you'll normalize those fat regulating hormones number eight control your stress levels demanding jobs marital tension lack of sleep too much to do in too little time to do it creates stress for most of us you see stress makes us overeat and it makes us overeat the wrong kinds of food which leads to weight gain so learn to actively relax I'm not talking about sitting on the couch watching TV I'm talking about things like meditation yoga deep breathing or any other techniques that help you reduce stress and the last tip tip number nine is exercise the right way see the right kind of exercise can help you lose weight help you maintain your weight loss and it even controls your appetite so you don't overeat so first walk a minimum of thirty minutes every day that's bare minimum wear a pedometer and set a goal of 10,000 steps a day but I like to do other stuff where you can run you can bike you can dance just turn on the music and have a party in your house with closing the shades so no one sees you and play games jump on the trampoline do whatever is fun for you so I want you to stick to these nine tips and you will lose weight every single time

Here's How to Break Your Sugar Addiction in 10 Days

 

Do you know what makes you sick and overweight it's not fat the answer is sugar and the average American consumed is about a hundred and fifty two pounds of sugar a year that's roughly 22 teaspoons every single day and our kids they consume even more 34 teaspoons every day making nearly one in four teenagers pre-diabetic or type-2 diabetic this is the reason that 70% of Americans and 40% of kids are overweight and new science proves that sugar is biologically addictive in fact it's eight times as addictive as cocaine now this addiction is not an emotional eating disorder sugar and flour which actually raises your blood sugar more than table sugar hijacks your tastebuds your brain chemistry and your hormones and your metabolism so the question is how do you break the addiction and take back your health you see the more sugar you eat the more you crave but here's the good news it takes only 10 days to detox from sugar the key is to consume powerful addiction reversing foods that rewire and reset your brain in your body it's like a total body reboot and here's how you start first make a decision to break the sugar habit next quit cold-turkey by stopping all forms of sugar and flour and artificial sweeteners which actually also cause diabetes and obesity hydrogenated fats and msg which makes you crave more as well as all processed and prepackaged foods next don't drink your calories eat them eliminate soda sports drink sweetened teas sweet coffees juices except green vegetable juice next add protein to every single meal especially breakfast with eggs whole eggs not egg whites nuts and seeds fish chicken or grass-fed meats next you want to eat the right carbohydrates for 10 days eat only non starchy veggies like asparagus green beans mushrooms onion zucchini 2 fennel eggplant lots of varieties of non starchy vegetables any good fats at every meal including nuts and seeds and avocados coconut butter and omega-3 fats from fish manage your stress when you're stressed your cortisol goes up which makes you hungry and crave sugar next you want a quick gluten and dairy for 10 days now it's not easy but after 2 to 3 days you will have more energy you'll feel better you'll have fewer cravings and a whole host of symptoms can go away and lastly you need to sleep we found that less than 8 hours of sleep a night increases your hunger hormones and drives you to overeat so remember the first step is to make the decision to break the sugar habit then you can end your food and sugar addiction and your carb cravings so it's time to renew it's time to reboot your health what are you waiting for the time is now

How to Break SUGAR ADDICTION (15 Tips) 2021

Do you have a problem with sugar let's be honest with ourselves here do you is it hard to say no do you have multiple signs that you might be addicted to sugar i'm dr ken berry a family physician with 20 years of clinical experience and in this video i'm going to give you some thoughts about sugar cravings sugar addiction and some tips that can help you break this craving or addiction and help you live a sugar-free life the first thing you need to know about this is that it may not actually be a sugar craving it may be a sweet taste craving much of the research done in this area of science is done with rodents and they have been able to elicit the same addictive behavior in rodents with sugar-free sweeteners like saccharin and other non-nutritive sweeteners as well as with sugar so keep that in mind this may not be you addicted to literal sugar but to the sweet taste of sugar or indeed any other sweetener it absolutely mimics a true addiction there are health care providers out there who will say there's no such thing as sugar or sweet addiction there are others who will say there absolutely is a thing but only you know how you are affected by sweet tasting foods and whether or not you're having inappropriate behaviors based on your desire to eat them now the first thing i want you to understand is it's it's hard to fight a craving it's hard to fight an addiction but what you definitely are going to fail at every time is if you try to fight hunger and a craving or hunger and the sugar addiction at the same time so i'm going to give you tips in a few minutes about how to separate these okay but you can't you will fail every time if you are hungry and also craving the sweet taste as well now another thing you have to understand is that natural sugars are not going to help you there are many articles out there that say oh satisfy your sweet tooth by eating berries and melons and honey and agave uh and but you're not really you're not you can't satisfy an addiction you're still addicted right and this would be a lot like telling the alcoholic oh if you're craving whiskey just drink a beer it's bad advice and that's not going to work for people who are sugar addicted either keep this in mind some people are much more affected by this than other people are right and we see this in cigarette addiction in alcohol addiction some people can smoke a few and walk away and never touch them again others can drink some alcoholic drinks and never be tempted by them in the future others of us even just a few drinks or a few smokes and we are addicted and it's a very hard addiction to quit so you have to be honest with yourself which one are those of these people are you so let me give you some tips and some of these are going to sound woo-woo and some of them are going to be like yeah easier said than done but any addiction that you're quitting whether it's nicotine alcohol illicit drugs there's gonna be some recommendations that you're like okay but it's still gonna be hard yeah um true truth here it's gonna be hard okay if you're one of the people who are truly addicted to sugar and sweet tastes this is going to be hard but i promise you i wouldn't be making this video if i didn't think it was going to be worth it to you both mentally and physically in the long run so number one set a goal okay 90 days sweet free and and not just sugar free but any sweet taste whatsoever because if this is truly an addiction to the sweet taste the artificial sweeteners the keto approved sweeteners they're not going to help you break this addiction they're just going to satisfy that craving so set a goal whatever your goal is it may be two days without any sweeteners right if so that's that's great you achieve that goal now you can make a bigger goal number two call it what it is if you're truly if your behavior is altered by your desire to eat sweet things call yourself an addict look in the mirror and say hi i'm a sugar addict i'm a sweet addict i'm a carboholic call it what it is when you do that it actually gives you a little power over it right because how many alcoholics and smokers say well i need to cut back on my alcohol i need to cut back on smoking that's not a goal and that's not calling it what it is only when they admit to themselves and others i'm an alcoholic i'm addicted to nicotine i'm addicted to sweets that's when you can actually have some power over this next tip is to do not set multiple goals okay don't say i'm gonna quit sweets and i'm gonna quit smoking and i'm gonna start exercising no that is a recipe for failure breaking the sweet addiction is hard remember i said that this needs to be your one and only goal for the week the month the three months the year whatever your goal is for breaking your sweet addiction that needs to be your only goal or your only major goal at that time are you going to increase your odds of failing eat real whole one ingredient meat and veg okay remember i said earlier it's impossible to fight a craving and be hungry at the same time so i want when you're hungry you need to eat with lots of meat and lots of veg that's filled with good healthy fats and good healthy proteins some people stick to just meat only and that helps them break the sweet addiction quicker some people can add some veg and it's not a big deal i've got a video on this channel about the the vegetables with the most sugar in them those might be ones you want to avoid on this next tip is clean out your kitchen clean out the fridge the pantry your glove box your drawer at the office maybe even your bedroom closet wherever you have these things get them out of your environment if you've got a pack of cigarettes in the drawer and you're trying to quit smoking that's a recipe for failure so get it all out of your environment if you're really craving there's a few tips that that help a lot of people if you'll take a pinch of salt on your tongue for some reason this sometimes turns off the sweet craving a pat of butter that you just eat and let it melt in your mouth a lot of times that will help sometimes a glass of water any of these little tricks and tips some will work for some of you some won't work you find the ones that seem to help a little bit remembering that this is hard but if it helps make it a little less hard that's a good thing right next is you can make a drink called keterade i've got a video on this channel about an easy way to make it don't put any sweetener at all in your keto aid and you can sip on this tangy bubbly drink over the day it's going to give you electrolytes which for some people would really help the cravings and it's also going to give you something to do with your hands and your mouth when you're not eating sweets right next is mind your minerals okay ketochow makes a great product called daily minerals and a lot of people are finding that the cravings that they thought were for sweets are actually a mineral deficiency and that's how it presents itself so make sure you're getting lots of your essential minerals either through your diet or by using a product like daily minerals so that you don't have these additional mineral cravings that may come across as a craving for junk food and again let me say avoid all sweeteners because i think there's more to this than just a sugar addiction i think it's a sweet taste addiction for at least some of us for many of us maybe not all so when you set your goal whether it's for 10 minutes or for 10 years of being sweet taste free i would avoid all sweeteners all together next is let's talk about snacking during the first few weeks of this challenge to yourself of being sweet taste free you might we gotta fight the hunger right so you might need to have some pre-cooked bacon some boiled eggs something that's full of good fat and good protein you might need to have that handy in your purse in the in the fridge wherever so that when you're having a severe intense craving you can take that pinch of salt eat a boiled egg eat some bacon whatever you need to do to not satisfy that sweet craving next is something that many people trying to break in addiction find helps them is anything that increases your dopamine or oxytocin levels so taking a hot shower going for a walk working out meditating getting a big hug and giving a big hug kissing right talking to a good friend getting out of your environment all these things can help raise dopamine and oxytocin levels which make it less hard to persist and not give in to the craving now next is the hand-to-mouth component some people find that toothpicks help this some people will cut drinking straws and use them if they're trying to quit cigarettes because that mimics that hand-to-mouth motion if you were a huge snacker with sweet things before then you may need to do something to satisfy that hand-to-mouth component sparkling water unsweetened coffee unsweetened tea uh the bacon the boiled eggs all these tricks the toothpicks any of this to satisfy that hand-to-mouth part of the habit will make it less hard to break the sweet habit next is let me talk about pills and sprays you may have seen on the internet that are supposed to turn off your ability to absorb sugar or taste sugar these are all a uniform waste of money they're a gimmick they're in no way addressing the root cause of your addiction don't waste your time and money with these things next is let me tell you some medications that can actually cause sweetened sweet cravings sugar cravings food cravings prednisone or any of the steroids can absolutely make you have sweet cravings many of the ssris used for anxiety depression and other mental uh disorders can cause cravings the tricyclic antidepressants can cause food cravings and the mao inhibitors can also cause food cravings if you're taking one of these medications don't stop it but do have a conversation with your healthcare provider about either stopping it or switching you to another medication the next is if you keep failing at this over and over and over you might want to reach out to an addiction specialist or a mental health professional and say hey i've got this overarching addiction to sweets to sugar i need some professional help with this and then my last tip is to forgive yourself both for your past transgressions right and so when you're looking in the mirror calling yourself what you are a sweetaholic a sugar sugar addict also forgive yourself for past transgressions and then also understand that the average person who is an alcoholic who's breaking their addiction to alcohol or who's a smoker and breaking their addiction to nicotine they they're not successful the first time so if you do fail and flub up don't completely give up look back in that mirror call yourself what you are forgive yourself for that temporary transgression and get right back on the sugar-free train and keep on rolling i hope this video helps you a lot if you know a friend or loved one who's definitely a sugarholic then please consider sharing this video with them and if you don't mind click that subscribe button and that little bell button right beside it on your way out so that next time i post a video you'll get a notification this is dr berry i'll see you next time

How Can Fresh-Squeezed Organic Orange Juice Be Bad? Should You Drink It?

hi and welcome I'm dr. Barry today I want to talk to you about how possibly can organic fresh-squeezed orange juice or any fruit juice be bad for you all my life and probably most of your life you've been taught that such things are very very healthy in some cases the the most healthiest thing in the world it's fresh-squeezed organic fruit juice how can that not be good for you and so let's talk about that for a few minutes today today because this is very important to your health because if you believe this myth then you're ingesting so many extra sugars and carbs into your diet every day that good health is going to escape you now if you know someone who thinks that a fresh squeezed juice fast or fresh squeezed juice every day is good for them please share this with them share this on your social media so we can continue to spread this information so yes fresh squeezed fruit juice is very natural that's completely true I'm not arguing with that at all I can't argue with that because it's true but also I would submit to you that fresh squeezed rat poop is also natural and organic probably and still not good for you so just because something is fresh and organic that doesn't always mean you should eat it or drink it right so if ever you hear the words oh it's fresh-squeezed organic or it's organic always think about the rat poop analogy because that's that's true in many many cases just because something is natural or fresh doesn't mean it's healthy okay if I were to take a can of soda and we're in the south of coke right and I sprinkled a multivitamin i crumbled up the multivitamin and sprinkled that into the coke and I handed it to you and said here here's a vitamin filled health beverage drink this how would that what would you think about that what would be your initial reaction because many people the reason that they say that that that fresh-squeezed juice is so healthy is because it's very high in vitamin C and it does have vitamin C there's doubt about that but so does my soft drink that I sprinkled up the vitamin C capsule or the multivitamin capsule in but that does not make it healthy the sugar the sucrose the fructose contained in that orange juice cancels any meaningful benefits of the vitamins contained in it big corporations have figured out ways to squeeze fruits and to put preservatives into the juice and then they can they can transport that and they can store that on a grocery store shelf for weeks and so their profit skyrockets when they do something like that so therefore they're going to advertise to you and try to trick you into thinking that's healthy get that see how that works so yes if you can think back into your subconscious all these orange juice commercials we've seen over our entire lives have taught us nothing but that's healthy well I'm sorry but that's not true so it's much less bad if you ate the entire orange because the fiber contained in the orange meters how quickly this the sugar is absorbed into your system it slows down so you don't get that huge glucose spike which is in turn going to cause a huge insulin spike which we'll talk about in a second so if you love oranges I tell patients every day eat an orange it's fine that's not the end of the world but as far as drinking orange juice you might as well drink a soft drink with with some vitamin C in it because it's no better okay so if you're trying to be ketogenic or if you're just trying to lose weight you need to stop the fruit juices because you will never achieve any meaningful long-term weight loss if you're drinking fruit juices on a regular basis any time you ingest fruit juice the following things happen your blood sugar goes up and then your pancreas doesn't like that so it secretes a lot of insulin therefore your insulin level goes up and any time your insulin level goes up those of you who watch my channel you know exactly what I'm going to say next any meaningful burning of fat stops that's it you don't burn any fat when your insulin levels elevated and that's why I type two diabetics it's so hard for them to lose weight is because their insulin levels chronic the elevated but when you drink that big glass of OJ your insulin level goes up because it's trying to keep that blood sugar from going so high because of the massive sugar loads you just digested okay so anytime your insulin goes up like that you stop burning fat you you if you're fasting you break your fast if you're trying to be ketogenic you you're not in ketosis anymore it also there are studies that show that drinking fruit juices like that actually increase the inflammatory markers in your blood that doesn't sound like a good thing because anytime your body's inflamed you increase your risk of heart attack stroke and other terrible things you don't want inflammation in your body especially not daily chronic inflammation from a big glass of OJ every morning that's not something you want also the levels of free radicals in your blood go up when you drink a big glass of fruit juice not good not a good thing okay all those things lead to weight gain and they also lead to accelerated aging something that none of us want so in the mornings throw away the OJ don't don't do that don't stop that stop drinking fruit juices and thinking that that's healthy if you absolutely love Oh J or some other fruit juice then have a small glass and call it what it is a treat just like birthday cake that's a treat you would never call that a food and eat that every day orange juice is just as bad as birthday cake when it comes to raising your blood sugar and your insulin levels this is dr.

berry now if you've enjoyed this please take a second hit the subscribe button it's right here somewhere and hit the little bell right beside it so that every time I get a bright idea you'll be one of the first to know ok I'll see you next.