Let’s face it, the extra pounds you’re carrying around are due to overeating - plain and simple.

Why do you overeat? Here are a few likely reasons:

Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.

Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking - these absentminded calories really add up.

Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

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Here are 3 Steps To Overcome Overeating - read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Also, keep a food journal. Getting my clients to keep a food journal I’ve found is one of the best ways to help them reach their goal. A food journal provides accountability and awareness. I’ve noticed that the minute my clients began to stop writting and tracking their meals in the food journal - their weight and waist measurements began to plateau. They simply stop losing body fat. The food journal allows a person to stay focused on their initial goal. If you do have a trainer, get them to monitor your food journal every week. Half of what I do is psychological training and this tip is one of the best techniques I’ve used to help client retrain their minds and stay focused and motivated.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied - you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Spread the word. Forward this newsletter to your friends, family and coworkers by using the “refer a friend” link below. They’ll thank you for it.

Call or email today to learn more about my fitness and fat loss programs that will quickly change your life.

Shawn Phillips
Fitness Expert
www.shawnphillipstraining.com

Food Recipe

Rainbow Kebabs

These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here’s what you need…

10 wooden skewers

10 strawberries

10 bite-sized watermelon pieces

10 bite-sized cantaloupe pieces

10 bite-sized mango pieces

10 bite-sized pineapple pieces

10 bite-sized kiwi pieces

10 blueberries

10 blackberries



Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.

Place skewers on a platter and serve.



Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.



Shawn Phillips
Personal Trainer Santa Monica