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How To Avoid Overeating

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Ways to Avoid Overeating Cover photoSometimes those family/friends parties, eating out or holiday feasts are just amazing.

And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.

It is way too easy (and common) to indulge in those days.

But it doesn’t always stop there.

Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

So how do you avoid overeating at meals? Here are three tips:

(Psst, turn these into habits and ditch the willpower!)

1. Start with some water

When your stomach is growling and you smell amazingly delicious food, it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).

Not only will the water starts to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Win-win! Woohoo!

2. Try eating “mindfully”

You’ve heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful.  Notice and appreciate the smell, taste, and texture.  Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Also, try to eat at a table and not in front of the screen, off of a small plate, and put your fork down between bites.

3. Start with a salad or soup

You may be yearning for that rich main dish.

But don’t start there.

(Don’t worry, you can have some…just after you’ve eaten your salad or soup).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

Summary:

Have your glass of water, eat mindfully, and start with your salad or soup to help avoid overeating at meals.

Have your glass of water, eat mindfully, and start with your salad or soup to help avoid overeating at meals. Click To Tweet

 
https://youtu.be/CrZ-EW0BUcE

References:
https://authoritynutrition.com/7-health-benefits-of-water/
http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

 

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