Friday, January 21, 2022

Do You Overeat? – Part II



Crystal Manjarres

B14-CBN-10-3-14-5In part one, we looked at some simple tools we could use to help combat the impulse to overeat: being mindful, changing your triggers, making a list of situations you cannot control and formulating alternatives, and creating new habits. In this article, we will add to those tips to give you more tools for your arsenal.

  • Be cautious of your environment: Case in point: the holiday party. You arrive with good intentions, linger longer than you should at the smorgasbord of delectable indulgences, and before you know it, you’ve had to loosen your belt before you hit the door. Try eating a small, healthy snack beforehand with some protein, fat and veggies (try turkey slices with and apple and avocado), drink a cup of water before you eat anything, and walk through the food before you pick up a plate. I mentally pick out the best options and portion the sizes smaller than I usually would since I’ll probably be eating more calories thanks to the festive food-type fare. Then I use the smallest plate and avoid going back for any reason — I pretend that it no longer exists! If you linger too long, you’ll more than likely fuel up on more than simply your desire.
  • Remind yourself of how crappy you feel: When the urge is so strong you’re about to sink your teeth into it, stop and remind yourself of how awful you feel after you’ve eaten it. Do you get nauseous? A headache? A stomachache? Do you beat yourself up about it? Do you get depressed and start the negative self-talk? Think about it. Is it really worth it? Does it help


    you get abs or make you look great in that swimsuit? I came across a great quote that said, “The junk food you’ve wanted for an hour OR the body you’ve wanted for years?” You decide how you want to look and to feel.
  • Disengage to reengage: Sometimes, we are simply bored and want something to munch on. Other times, it’s all we can think about! Disengage from those thoughts and reengage in new productive thoughts and activities. Trust me, I never have time to be bored or passive. If you find yourself there, start cleaning, go for a walk, volunteer at your local library, or find a friend to take a class with, whether it be fitness-related, or learning a new language.
  • Get mad instead of sad or happy — at the advertisers that is: Instead of allowing them to lure your emotions to that moist chocolate cake (we should celebrate my promotion) or rich and creamy Ben and Jerry’s (I deserve this; my boss is so awful!), we should get mad at their sneaky, conniving tactics to undermine our best efforts in order to get us hooked on their product, putting money in their pockets and fat on our hips.

Part III of this series will conclude with how to resist those pesky and overwhelming urges to overindulge once and for all!


Crystal Manjarres is the owner of One-On-One Fitness, a private personal training and Pilates studio for men and women on Marco Island. She is a Certified Personal Trainer, Licensed Massage Therapist, Certified Colon Hydrotherapist and Stott Pilates certified instructor. Her focus is “Empowering men and women of all shapes and sizes”. To send in a question, email She can also be reached at or and (239) 333-5771.

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