How to Stop Overeating

Don’t let one over indulgent meal throw you into weeks of eating badly. Follow the 90% rule and never have a weight problem. During your normal daily routine you have to eat perfect. Things are going to throw you off like holidays, vacations and special occasions. But if you eat perfect 90% of the time you will never have a problem with your weight.

I know this sounds simple to eat healthy 90% of the time but it’s a hard concept for people to apply.  My personal training clients have been struggling with this rule for years. Most people can’t just eat one bad meal and then go right back to eating healthy. It seems that if they over eat just once it sparks their appetite or cravings for unhealthy salty, sugary and fatty foods. For other people it is actually psychological. Clients have told me ” I ate so badly last night why should I bother eating good today, I’m off my diet”.

If you want to keep your weight at a healthy optimal level you have to pick the times or occasions when you can eat whatever you want and then go right back to perfect eating.  Low calorie highly nutritious whole foods should be the cornerstone of your diet 90% of the time. For example, when I’m at work and not on vacation I eat perfect. I generally plan out when I’m going to over eat.  About once per week I go out and eat whatever I want. I love Italian food like eggplant parmigiana (That would be one of my Get Fat Fats Foods) so every now and then I have it but I know I will go right back on track with my next meal. Planning out these over indulgence meals makes a lot of sense.  There is no guilt when you plan to over eat once per week and you won’t be overridden with food cravings because you know you can have these foods again if you so desire the following week.

I had a client who went to a weight loss doctor who put him on a healthy low calorie diet but once per week the doctor told him to eat as much as he wanted for one hour.  He would go to a restaurant with his wife on Saturday night and order an appetizer, entree and desert all at once to make sure he had enough time to eat all the food. This might be going a little bit too far but he felt good on the diet and lost weight.

I’m always looking for patterns of successful people who are able to maintain any healthy weight and lifestyle. This concept of eating good 90% of the time and not letting one bad meal or celebration completely throw you off is a pattern I’ve noticed that works for long term weight control. Give it a try and let me know if it works for you.

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Best- Mike Cola

Fitness Contrarian: Helping People Build a Healthy Body


About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

2 Responses to “How to Stop Overeating”

  1. Cheat meals work for some people but I’m one of those people who can’t eat good for a week and then bad for a day or so once I eat bad I go off my diet or overindulge.

  2. I am a big fan of the South Beach Diet. Phase 1 is rough (no carbs of any kind, not even fruit or carrots, no sugar and no alcohol). However, it only lasts two weeks and it’s amazing how all the sweet cravings go away when you’re done. My biggest hurdle is not having red wine during those first two weeks.

    I tend to stay close Phase I most of the time adding some complex carbs like brown rice or whole wheat pasta, but I do “plan my overeating” for one day of the week. Usually on Saturdays, at dinner, I will have a cocktail, red wine, and on occasion, dessert. I will also allow myself whole grain carbs on that day as well. Buckwheat pancakes with agave syrup are fantastic.

    I’ve lost 30 lbs in the past two years eating this way. I have another 20 to go, but I plan to continue losing slowly instead of the rapid weight loss I loved when I was younger.