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Overeating is easy to do, especially when you’re indulging in an unusually delicious meal. It’s also easy because there are many factors that cause us to overeat, including stress and noshing too fast—both of which we likely experience or do on an almost daily basis.

Fortunately, there are many tactics you can use to stop overeating once and for all, from slowing down to learning your body’s hunger cues. Use these tips to get your eating on track so you can feel fueled and satiated instead of full and frustrated.

Look Ahead

If you’re surrounded by unhealthy food all the time, it can be easy to eat all day long, whether or not you are hungry. Here’s one way to avoid this temptation: Think about how you’ll feel after you eat too much—like those times when you know you’re full, but there’s still food on your plate.

A similarly powerful tactic is thinking about how you’ll feel if you don’t eat the food. In almost every case you feel proud, happy and more satisfied than if you’d indulged unnecessarily.

Stop Once and For All: Before you grab the doughnut from your office kitchen—especially if you’ve already had a full breakfast—think to yourself: How will I feel when I finish this? Better yet: How will I feel if I walk away right now? Make this a habit, doing it every time you reach for an unnecessary snack; sometimes you’ll want to indulge and that’s okay. But you may find that you say “no” a lot more often than you say “yes.”

Eat Slower

It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time.

“Stretch receptors in the stomach are activated as it fills with food or water; these signal the brain directly through the vagus nerve that connects gut and brainstem. Hormonal signals are released as partially digested food enters the small intestine,” explains Ann MacDonald, a contributor to Harvard Health.

This process of sending signals from your gut to your brain can take anywhere from five to 20 minutes, which is why it’s important to eat more slowly. Eating too fast is a surefire way to overeat because we get this cue well after we’ve already eaten too much.

Stop Once and For All: The next time you eat, set a timer for 20 minutes and see how long it takes you to feel full, paying close attention to the cues your body is sending you. This will give you an approximation of how long it takes your body to feel full, which you can use to stop overeating in the future. Continue eating slowly until you notice that “I’m full” feeling. Note that those with type 2 diabetes may not get these same hunger cues, which makes this tactic less effective.

Eat Mindfully

In our on-the-go world, we’re often eating breakfast in the car, rushing through lunch at our desk, and half-heartedly noshing on dinner while watching our favorites shows. In all of these situations, your focus isn’t on the food you’re eating. It’s on driving, working or watching television, which can lead to overeating.

When you’re not paying attention to your body, it’s easy to miss the “I’m hungry” cue—just like when you eat too fast.

Stop Once and For All: Make a rule to eat at least one meal a day without doing anything else. Notice the difference in recognizing your satiation (feeling full) cues and how satisfied you are. Slowly increase this to two meals each day and eventually to all three.

Get Your Stress Under Control

It seems as though there’s always something stress us out, whether it’s a meeting at work or a family issue. This stress not only wreaks havoc on your body physically, causing everything from chronic high blood pressure and diarrhea, to headaches, chest pain and more, it’s causing you to overeat.

When stressed, your body releases cortisol, which also happens to increase appetite. Whether you’re hungry or not, your body is craving food, and to quell that “hunger” you eat. In many cases, you end up eating high-fat, sugary foods, making the overeating even worse.

Stop Once and For All: If you can’t reduce the amount of stress in your life right now, the next step is to recognize the potential for overeating and stop it before it starts. When stressed, rely on portioning your food, and when you go out to eat, get half of your meal put in a box for later before you even start eating. If you’re hungry for a snack, when you normally aren’t, check in with yourself: Is this stress or am I really hungry? Take Michael Pollan’s advice: If you’re not hungry enough to eat an apple, you’re probably not hungry.

Eat Before You’re Hungry

This idea may sound odd, but think about these two scenarios:

  • You eat dinner a little early, not because you’re very hungry but because you know you’re going out with friends and don’t want to order out—or you wait until you’re starving and eat post-drinks. You pour a glass of wine, browse the fridge, take your time making dinner, eat until you’re relatively full and then head out.
  • You decide not to eat before going out because you’re not hungry. You wait to eat dinner until 8pm, after you’ve gone out for drinks. Now you’re ravenous. You dive into your cabinets looking for whatever is easiest to make, and dig into the first thing you see. You eat so fast, you don’t realize how full you are—and now you’re stuffed and wishing you hadn’t eaten so much.

In the second scenario, you’re so hungry that you may be experiencing slight nausea or a headache from the hunger. But you may even eat unhealthier foods because you’ll likely eat one of the first things you find; forget about taking time to make a healthy dinner.

You may have similar experiences if you wait too long to have lunch at work, or eat breakfast late in the morning.

Stop Once and For All: Most people tend to eat around the same time every day. Set an alarm on your phone for an hour before you’d normally eat each meal so you remember to nosh earlier than usual. You’ll quickly find that you’re more likely to make rational healthy choices about what you’re eating and how much.

Give Yourself Time

How many times have you looked down at your plate, knowing that you’re full, and finished it anyway? When you’re done, you feel full and mad at yourself: Why did I eat the rest of that? I didn’t need it and now I feel like crap. It’s hard to resist food in the moment, thanks to our need for instant gratification. But giving yourself time to decide whether or not to finish the plate may be exactly what you need.

Stop Once and For All: The next time you’re in a moment where you would normally eat more, but know you shouldn’t, stop for 10 minutes. Give yourself time to decide if you want to eat the rest of the food on your plate. Almost every time, you’ll be happy to toss or save the rest of the food when your 10 minutes is up.

Pay Attention to All Your Hunger Cues

If you’re waiting for your stomach to growl, you may be setting yourself up to overeat, because we don’t all experience the same hunger cues. Sometimes it shows up as a headache or a bad mood that comes on suddenly. A nutritionist once said, “I always know I’m hungry when I’m happily working on something and all of a sudden I’m annoyed by what I’m doing.”

Knowing how hunger can show up in your body is key to recognizing it before it’s too late and you’re starving. Other potential hunger signals include:

  • Growling stomach
  • Nausea
  • Headache
  • Low energy
  • Suddenly irritable (“hangry”)

Stop Once and For All: Make note of which hunger cues you experience each time you eat. Slowly you’ll discover what means “I’m hungry” for your body, allowing you to eat right away rather than waiting until later, when you’re ravenous, and therefore more likely to overeat.

Stop Overeating

It can be so hard to say no when food is right in front of you—and so easy to ignore that full feeling and eat until you’re so full you literally need to lay down because it hurts to sit or stand. Stop the cycle of overeating once and for all with these simple tips. Test each one to see which works best for you and then stick with it. Once it becomes a habit, you’re more likely to say no when you’re full and indulge when your body needs the fuel.

JESSICA THIEFELS

Jessica Thiefels has been writing for more than ten years and is the owner of Honest Body Fitness. As an ACE Certified Personal Trainer, she specializes in HIIT and circuit training, teaching small groups and working with clients one-on-one to reach their fitness and weight loss goals.

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You may have heard of workplace wellness programs and all of the perks that companies offer their employees to help them stay healthy and present. But maybe, for one reason or another, you’ve never really explored what your company has. Even though employee health is good for your company, the focus is YOU so why not take advantage of it all? Here are three benefits you won’t want to miss out on.

Youthful energy: The carefree spirits and good health associated with young adults can be yours too when you take advantage of all the benefits your wellness program has to offer! These programs typically include benefits that are tailored towards helping you to greater physical health — whether that is giving you free fitness classes, getting you a standing desk, or encouraging noontime walks. Being more active through these activities reduces your risk of a whole sleuth of preventable diseases, like obesity and heart disease! These little fitness-y breaks also help you have higher energy levels, a better mood, and less muscle stress. Really, who can say they wouldn’t like to be more healthy?

Organized fun: That being said, sometimes becoming more healthy is hard. Whether it’s to lose that holiday weight or swim a mile, having others support you as you strive towards your goals increases your likelihood of achieving them. Your coworker might be trying to accomplish the same goal, so you can train together and share tips!

Employee health and wellness programs also help you have a greater sense of community at work through team-bonding (or competitive) activities. Think a friendly baseball game with your coworkers vs employees from a different department, a golf outing with the CEOs, or a whole-company charity walk. It’s always fun to make more friends at work, especially through interesting wellness activities.

Unused cash: Even if you’re generally healthy, it would be silly to not use resources already given to you at free or very discounted rates – and you definitely don’t want to spend money on something that you could get for free. My dad has worked at his company for around 10 years and just found out a year ago that he’s been getting a free gym membership with his employment this whole time 😛 .

Besides saving money through free fitness passes, you might be able to save cash in other ways. At some companies, joining a wellness program will make your health insurance premium less expensive or give you free health services. Ask your company to see what you get!

Employees nowadays often spend their 8-hour days sitting slumped at their desk staring at a computer screen, but you don’t have to be one of those people if you partake in some wellness on the job. A healthier you is a happier you and maybe a more productive, likely-to-be promoted you!

Pictures by Lyvly Ambassador: Highsam A. & Melissa

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You may have heard of workplace wellness programs and all of the perks that companies offer their employees to help them stay healthy and present. But maybe, for one reason or another, you’ve never really explored what your company has. Even though employee health is good for your company, the focus is YOU so why not take advantage of it all? Here are three benefits you won’t want to miss out on.

Youthful energyThe carefree spirits and good health associated with young adults can be yours too when you take advantage of all the benefits your wellness program has to offer! These programs typically include benefits that are tailored towards helping you to greater physical health — whether that is giving you free fitness classes, getting you a standing desk, or encouraging noontime walks. Being more active through these activities reduces your risk of a whole sleuth of preventable diseases, like…

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Prolonged sitting is linked to a long list of health issues, including lower-back pain and an increased risk for cardiovascular disease and diabetes. Here are seven tips for increasing physical activity in the office.

Contact Energy in Motion to learn how workplace group fitness classes can save time and money. Learn why employees love the convenience of our onsite exercise programs and contact Tiffiny at Energy in Motion to learn how you can bring fitness classes to your workplace. #einmotion

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Many people establish an exercise routine to get into better physical shape. Beyond appearances, though, exercise benefits the mind and body in myriad ways you can’t see in the mirror (or in a selfie). Twenty minutes per day is all you need to reap these benefits of exercise!

Tiffiny Marinelli, Energy in Motion

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You’d like to mingle more with your co-workers, but every opportunity seems centered around eating and drinking. Don’t fret. There are plenty of ways to integrate your healthy lifestyle with your on-the-job social life, enabling you to boost your social capital while staying true to your health goals.

Studies show that healthy habits are strongly influenced by the people we spend time with, for better or for worse. Don’t let your co-workers’ negative health habits bring you down. Instead, be a positive role model for an active, healthy lifestyle and help build a corporate culture of health from the ground up.

Go For a Walk

  • Invite a co-worker to join you for a quick walk instead of a coffee or smoke break. You’ll have a chance to catch up on work or personal matters, and return to your work stations reenergized and focusing on the tasks at hand. Even a 15-minute walk can do wonders for your mood and creativity.
  • If you have a standing 1:1 meeting, suggest making it a walking meeting and reap the benefits of physical activity while getting the job done.
  • Take the stairs whenever possible and others will likely follow your example.
  • Take it one step further and organize a workplace walking group. Meet before or after work, during breaks or at lunch time for fun, fitness, and camaraderie.
  • Bring your lunches to a nearby park or other outdoor area. After eating, enjoy a walk together.
  • Visit a local bookstore, art gallery, or museum during your lunch break.

Team Training

  • Join a company-sponsored or community sports league and have fun playing basketball, softball, hockey or soccer with your work team.
  • Find a local fitness event, such as a 5K walk/run, walk-a-thon, or sprint triathlon and invite your colleagues to train together for the upcoming event.
  • If your workplace has an onsite gym or fitness classes, or if a nearby gym offers a corporate discount, participate.  It’s a great way to meet like-minded co-workers.
  • Help organize and promote an internal fitness event: Climb stairs to benefit a charity or create a pedometer step challenge.
  • Bicycle or walk to work. Find other employees who get to work on foot or on wheels and commute in together, if possible.
  • Take 2-minute stretch breaks throughout the day together.

Just For Fun

  • Organize a potluck, but bring a healthy dish to share and pay attention to your portion sizes.
  • Play Frisbee® or freeze tag on your lunch break.
  • Organize a weekend company day hike or volunteer to help organize active games at the employee picnic.
  • Volunteer as a work team to plant trees, clean up a park or walk dogs at the animal shelter.
  • If unwinding at a pub after work is part of your workplace culture, join in once in a while. Practice moderation, and if you don’t want to drink, order a sparkling water or orange juice.
  • Invite co-workers to your home for a barbeque and a backyard Badminton tournament.
  • Start an employee bowling league.
  • Invite a co-worker to join you for an after-work run, bicycle ride, or game of racquetball.

Social Success

Developing good relationships with the people you work with is important, not just for your career, but for your health. Don’t let your commitment to good health stop you from getting to know your co-workers. Take the initiative to be active at work and encourage others to join in. When you inspire your co-workers to make physical activity a priority, you create even more of the social support you need to keep yourself moving.

Original Article: https://www.acefitness.org/acefit/fitness-fact-article/3223/20-active-ways-to-be-social-at-work/

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The warmth of the summer months beckon us to spend time with family and friends outdoors and away from work to enjoy these precious days of sunshine. However, there are challenges to maintaining our mental well-being when these days come. I would like to share with you some facts about working in the summertime, and how you can help your staff feel their best.

Spreading the hours around

A study noted in the Huffington Post found that 26 per cent are not using paid vacation days provided by their employer. The majority of those said it was because they felt they had too much work to do and taking time away would leave them behind in their work. Others are saving their vacation days for emergencies, and still others claimed to not want a vacation. By encouraging staff to take time away, even for a staycation, the benefits in creativity can be reaped when returning with a fresh view and feeling more relaxed. Time away also decreases burnout and subsequently can reduce symptoms of depression and anxiety.

Covering for others

According to CMHA Ontario, the summer months of vacation time can be a cause of stress for those filling in for others in their absence. Whether it is on the assembly line or in an office, taking on the job of another, often one that they may have little experience doing, can make those employees feel anxious and stressed. When personal life stressors occur during this time, the pressure at work can seem overwhelming. To make vacations work for everyone, discuss with everyone the upcoming workload so you can plan deadlines around vacation dates. Knowing who is on vacation and when will also help you plan your projects. Ensure staff that is covering for others are clearly aware of new tasks and responsibilities, and check in to see how manageable the workload is while other staff is away.

Seasonal Depression

Seasonal Affective Disorder typically affects some in the winter months with shorter and colder days, but there are some individuals who are affected by depression in the summertime. Increased humidity is unbearable for some, who may stay in their air-conditioned home to avoid the heat, and are likely less active as a result. When it’s too hot to cook, many choose to eat out or order in and poor food choices are often made. Changes in routine and schedules can bring on feelings of depression, such as having bored school children or university students now at home. Financial strain with camp and entertainment costs is increased, as well as the costs of going on a destination vacation. Wearing shorts or bathing suits can increase feelings of poor body image, and may inhibit some from joining friends at the beach or poolside. Some signs of summer depression to look for in your staff could include difficulty sleeping, loss of appetite, weight loss or gain, and feelings of anxiety. One way to stave off symptoms of depression is to maintain physical fitness, so encourage employees to use their employee discount at the air-conditioned gym, even for the summer months. Another way to maintain mental wellness is to stay connected, so hosting a BBQ for staff to enjoy each other’s company outside of the workplace and engage with each other in a social environment helps build camaraderie, minimize isolation and enhance work relationships.

I hope you take the time to enjoy your summer, with your co-workers, family and friends!

via Keeping Your Cool in the Workplace this Summer — Charles Benayon

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Working OutWith class schedules expanding at gyms around the country and boutique fitness studios booming, it’s clear that people are flocking to group fitness classes—and with good reason. Group fitness classes offer the opportunity to experience movement in positive, memorable, and purposeful ways, inspiring meaningful change both physically and mentally.

Here are the top five reasons people love group fitness classes, and why you will, too.

1. Expert guidance with no guesswork

One of the main reasons people are drawn to group fitness is the expert guidance they receive from certified instructors. An exceptional group fitness instructor is proficient in the art of creating enjoyable movement experiences that keep participants committed to their health and wellness journeys. There’s no guesswork when it comes to how to structure your workout session— the GFI has done the work for you.

2. Accountability to create a workout routine

The fact that group fitness classes occur on a set day and time works wonders with creating structure around physical activity, even for people who struggle with workout consistency. As opposed to hoping you’ll make it to the gym at some point during the day, choosing a class to attend and signing up in advance creates a greater sense of accountability and enables you to plan your day around your workout (and your health!).

3. Social support and so much more

The feeling of being part of something bigger and the camaraderie forged in group fitness classes is something that quite simply can’t be replicated. Group fitness classes exude positivity, and serve as a welcome invitation for people of all different ages, backgrounds, and ability levels to come together in one inclusive experience to move with passion and intention, all without judgement or expectation.

4. Explore movement in a new way

If you find yourself stuck in a fitness rut, group fitness can be a perfect option for adding variety to your routine, while also ensuring a well-rounded approach to exercise. Do you dread the idea of running on a treadmill to get your cardio in? Try attending a dance-based fitness class to improve endurance while burning just as many, if not more, calories. Feeling uninspired to focus on your flexibility? Try a yoga class to improve your range of motion and enhance your movement quality.

5. Fitness and fun rolled into one

Hands down one of the most commonly cited reasons people choose to attend group fitness classes is because of the fun factor. Group fitness classes prove the old saying “no pain, no gain,” couldn’t be further from the truth. In fact, an effective workout can and should be a fun one, as the more enjoyment you experience during exercise; the more likely you are to stick with a regular routine of physical activity.

Contact Energy in Motion for more information on bringing exercise classes to your workplace.

Original Article: https://www.acefitness.org/acefit/healthy-living-article/60/5892/5-reasons-people-love-group-fitness-classes-and?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-13-2016&utm_content=Consumer+Outreach&spMailingID=25230537&spUserID=NjU5NTYyNDEwMjUS1&spJobID=782085234&spReportId=NzgyMDg1MjM0S0

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