3 Simple Ways to Stop Overeating and Snacking (DO THESE!)

3 Simple Ways to Stop Overeating and Snacking (DO THESE!)

September 27, 2019 22 By Ewald Bahringer


– So how you stop overeating and snacking? What do you do when you find
that a couple of instances of snacking throughout the day, a couple of meals where you
overate throughout the week, are enough to slow down your fat-loss, or even completely stop
you from getting leaner? And this is really,
sometimes, all that it takes. And this is something that
I’ve personally dealt with, and I see so many deal with it. And maybe you’re in a situation right now where you’re putting in a lot of good work throughout the week, but
there is just a couple of those little instances
that really throw you off. And by the way, none
of this video is gonna be some kinda quick fix
or some kinda supplement, or me just telling you that you need to willpower your way through this. I’m gonna be giving you
strategies that you can apply to start seeing better results, and to start becoming more consistent. And by the way, if you’re new here, my name is Mario Tomic. If you’d like to learn more
about exercise and nutrition, how to get lean, how to
make this a lifestyle with no supplements, no B.S.,
how to really do this thing, consider subscribing below. Also, make sure to hit that bell icon to enable notifications for future videos, and now let’s dive into it. So the first strategy that
has the power to help you to stop overeating and snacking is to engineer your surroundings to limit the number of opportunities
you have to eat. And this is extremely important. If you’re in a fat-loss phase right now, you don’t want to be in
an environment where food is readily available
throughout the whole day. You actually wanna create some friction between you and getting that food, which means that food should
not be in your environment. And by cleaning up your
environment, you’re gonna really prevent a lot of
these unconscious triggers and a lot of these cravings
that normally happen, that normally result in adding
extra hundreds of calories throughout the day just because you engineered your environment. You can also help yourself by
applying intermittent fasting, and saying that you’re
gonna eat only within an eight-hour eating window, and you’re gonna be fasting for 16 hours. I usually recommend this
as a starting point. For beginners, if you’ve
never fasted before, this is a really good starting point. So basically, you have a 16-hour fast, and you have the eight-hour eating window. And within an eight-hour eating window, I also recommend having a
clear structure and saying, Look, first meal at
noon, last meal’s eight, and I’m gonna have a small meal let’s say around three or four p.m. And just by having these rules
in place actually gives you the structure and helps
you, and really you know when that meal is coming,
so you’re not gonna mindlessly snack and eat random
stuff throughout the day. You know when your meals are,
and you just limit yourself basically to eat only
during these meal times. Now, the second strategy that
can help you stop overeating and snacking is developing
something I call a default meal plan. This is basically your meal
plan that ticks all the boxes. It’s your meal plan that
hits all the numbers. It has the right amount of
calories, has the right amount of macros, it just is perfectly
set up so you don’t have to think about things throughout the week. And this is your plan A. You always wanna have that
plan A there, and if things go as planned, you basically just execute. Then you can be consistent. Of course, life happens,
and nobody’s perfect. Things will occur throughout
the week, but you always have that plan A that you can rely on. And this is very important
to have that strategic plan in place that will
eliminate decision fatigue. And it’s gonna make the diet
simple, because you know that you can always fall
back on that default. And what often tends to happen
is that, because you realize how simple it is, and
because the default plan is giving you results, if
you set it up correctly, of course, you actually wanna
do more of the meal plan. You actually are gonna go
out of your way to do more of the meal plan, and
it’s gonna eliminate a lot of the mindless snacking, a
lot of the other food choices that would normally end up in a diet when you don’t have
your default meal plan. Now, the third thing that’s
gonna help you stop overeating and snacking, is actually
to stop undereating. And this is a huge
problem, I had it myself. I would overeat by accident some day, and then the next day, I
immediately wanna compensate, and I’d go really hard on the diet. I undercut my intake, and
that actually sets me up for more overeating in the future. And then it becomes
this never-ending cycle, and also an emotional
roller coaster, because then you wake up, you see the scale weight. Actually it rewards you because
you undercut your calories, and you see how good it feels
to lose that much weight in one day, but then
you’re hungry, you overeat, and then you feel guilty when you see the scale weight the next day. And it really ends up being
very, very unsustainable. And when you’re doing this,
you’re basically thinking of this journey like a sprint, instead of thinking of this as a marathon. And it really is a marathon. And you gotta be thinking more, not just what happens this week, or especially not what happens this day, but more like what is gonna happen months and years into the future? Think more sustainability. And you might be going very
aggressive with your diet now, which is causing you to snack more, which is causing you to
overeat because the body is just under too much pressure,
so you might need to go a little bit less aggressive,
but then you’re gonna be able to be more consistent
and then as a whole, you’re gonna be able to lose more body fat and you’re gonna reach your goals faster. And I made these mistakes myself. I know exactly how you
feel if you’re like, “Well, I feel very motivated right now, “I know I can do it, I could go hardcore.” But then of course, we don’t
have empathy or our future self which is gonna be in a situation where you’re gonna be hungry. You’re gonna be depleted mentally. You’re gonna be stressed
out and then you wanna eat because now you’re in a good stage. You’re motivated, you’re
maybe full after a meal. You’re making decisions
for your future self who is not in that same state and this is a really big problem. So think about more sustainability. Think about situations
that you’re gonna end up in and make the diet so it’s sustainable, that you can actually make progress and also thinking again,
years into the future, how is this gonna be a lifestyle? Because at the end of the
day, it has to be a lifestyle. It can’t just be some
kind of aggressive diet that you can sustain for a
very long period of time. Actually what I’m gonna
do here at the end, I’m gonna leave a video where I describe some of my biggest dieting
mistakes that I ever made which I don’t want you to make. I want you to learn from my experience. I want you to check out
that video here at the end. Also, if you wanna work
with me as your mentor and as your coach on this
journey, if you want my help, I’m gonna leave a link
in the description below where you can check some of
the work I do with my clients. So you can check that out
and see the results there. Other than that, I will
see you in that next video. (inspirational music)