FitGamer -- Body Fuel & How to Avoid Overeating

This is the second episode of FitGamer, in which I explain in more detail how to fuel your body properly, what diet mistakes to avoid & how to identify overeating habits.

BMR calculator:
http://health.discovery.com/centers/heart/basal/basal.html

I am not a nutrition specialist, doctor or personal trainer!

How to curb overeating:
1.) Don't let yourself get too hungry. I personally like the "hunger scale" method. Listen to your body, and then ask yourself - on a scale from 1 to 10 where 10 equals so full you have to open your jeans because you're bloated, 7 you're full, 3 you start to hear the tummy rumbling and 1 you're starving and ravenous and would eat anything - or anyone in sight - where do you currently rank on that scale? If it's anywhere from 4-6, it's time for a meal.

At lower than four, you're likely to overeat at your next meal because your hunger tricks you to, and if you eat at 7 or higher, you might have emotional issues that cause you to overeat - Or maybe you're just plain bored, and instead of finding something fun or constructive to do, you reach for the food. I'm guilty of that one myself.

2.) Try new foods more often. You might run into some that you hate, but you will likely run into many more that you will like, or that might even become new favorites.

3.) Check out the calorie count of your favorite indulgence. The number might scare you off! That doesn't mean you should never eat them again, but it might be enough of a shock to prevent you from making it a daily treat.

4.) Prepare food in advance and freeze it to have a healthier option available when you're lacking the time.

5.) Always keep a healthy snack on hand to prevent getting so ravenous you'll eat anything in sight.

6.) If you know you eat out of boredom often, try to identify that fake hunger as such and keep yourself occupied instead of reaching for the fridge. If you're still hungry after 15 minutes, grab a healthy snack.

7.) Don't keep tons of junk food around the house. If it's there, you ARE gonna eat it. The easiest way to keep yourself from eating your entire chips stash is to not keep one. Instead, when you feel like indulging, only pick up one serving of the crack.

8.) Make simple substitutions for the really bad stuff. I'll cover this in-depth in future episodes, but you probably know the general idea. For instance, greasing your pan with an oil spritzer or cooking spray instead of dousing it in oil or butter is going to save you tons of calories without affecting the taste too much.

9.) Check out nutrition labels more often on things you buy. Calories, sodium, saturated and trans-fats and added sugar counts are the ones you want to look out for. Also, nutrition labels that read like prescription medicine are probably not the best choice to make. Again, I'm gonna cover this in-depth in a future episode, but for now, just checking them out and becoming more aware of what they put into the products you eat every day will help you make better choices. Knowledge is power.

10.) Cut out sugary sodas and fruit juices, or at least switch over to diet soda. It's crazy how many calories we drink!

Category:

Gaming

Tags:

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[card969]

I dont have to work for 3 days and cata comes out tonight what healthy food can i eat that will keep me awake all night?

[Saonserey]

@card969 Haha, I am currently hard-boiling some eggs and stocking up on apples/bananas/86% chocolate/coffee/cheese/oatmea­l to last me a while. Also going out for lunch to my favorite Vietnamese place today so I won't miss real food too much. ;)

[jakisemo]

Omg... the boredom gets me so much, I hate it! I really wish I could just lose weight doing nothing but alas I am on the "move more, eat less... junk" diet. :D and my BMR is 1800-ish is that good for a 18 year old... I hope I didn't just say I am fat -.-

[Saonserey]

@jakisemo BMR isn't something that's 'good' or 'bad', it just gives you a rough idea of how many calories you burn a day. 1800 calories is the base of what you burn when sedentary, exercise and activity make that number go up.

[Nyanoko]

Just one nitpick here, otherwise great video: Diet soda is the devil in disguise. Research has shown that the components in diet soda actually inhibit the satiety (I'm full) signal to the brain, causing us to overeat during our meals.

[spawnofinuyasha]

Nice to see the face behind the voice. Even more so that the face is soooo hot

[3oHe1]

beautiful girl

[noquaz]

omg, this reminds me of the article that ensidia made for their website, which was fucking epic!! The most ridiculous article i've ever read... btw, your mental health is very important if you want to get a healthy life and body. Secondly a typical psychiatrist would tell you not to spent more than 3 hours a day in front of the computer to successfully keep a healthy mental condition. Fit doesn't mean healthy.

[MrGeeHee]

Why is everybody saying things like that? They ether  jealous women or lonely men

[BrashBridges]

Wow i forgot this slut existed, i still have her naked photos saved on my computer. DEM MINI SAGGY PANCAKES!

[virbiusanteros]

@virbiusanteros My apologies to anyone I may have offended and for using the banned word. I just really appreciate the series.

[pwnaddons]

@virbiusanteros ppl say crap to me all the time on youtube. i don't go around crying about it. i don't go around threating people with a ban cause i have nothing better to do with my life.

[virbiusanteros]

@pwnaddons Comments like this are totally unnecessary and individuals like this should be banned. Thank you Aliena for taking the time to put this together.

[STVYT]

Here's another tip: When you wake up in the morning before you log on to World of Warcraft or sit at the computer, jump in shower. Take a COLD shower and focus on the water on your upper chest and upper back areas. New research shows this cold exposure can trigger brown adipose tissue (brown fat) to burn the unwanted white fat--a survival mechanism from our ancestors. This is essentially an easy way to burn add'l calories outside of a sensible workout routine.