Avoid Overeating by turning these tips into habits. Because we all know it takes a whole lot of willpower to stop eating food that’s already on your plate!
Sitting down to a meal with family and friends is one of life’s little pleasures. Especially if it’s a special occasion or during the holidays it’s enough to make your heart sing!
Unfortunately these are the times we’re most likely to overeat. Surrounded by people you love and care for plus lavish delicious food.
But it doesn’t always stop there.
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
When I look at my 11 month old I see that she eats when hungry and stops when full. As we age and become exposed to yo-yo dieting, emotional eating, etc. many of us unlearn this balanced way of eating and begin to overeat.
You don’t need me to tell you that frequent overeating can lead to weight gain. Those who have been successful in achieving and maintaining a healthy and fit lifestyle will tell you that they have adopted a specific set of healthy habits. The more healthy habits you can adopt into your life the less you need to rely on willpower. Experts say it takes 21 days to form a new habit so keep at it!
Here are Three Simple Ways to Avoid Overeating at Meals
Turn these tips into habits and you can ditch willpower!
Avoid Overeating – Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it’s so easy to quickly fill your plate and ‘inhale’ your food.
But did you know that it’s possible to confuse the feeling of thirst with that of hunger? It’s true! You could be dehydrated without even realising it.
Studies have shown that drinking a glass or two of water before a meal can actually help reduce the amount of food eaten. Drinking adequate water has also been shown to slightly increase your metabolism. Win-win!
Avoid Overeating – Tip #2: Try eating mindfully
You may have heard of mindfulness but have you applied that to your eating habits?
Eating mindfully can help you avoid overeating and it also improves digestion.
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.
How to eat mindfully:
Rule number 1: Do NOT EAT in front of a screen. Do not eat whilst watching TV, your tablet, your mobile phone or any other electronic device.
Rule number 2: Take smaller bites, eat more slowly, chew your food thoroughly, and savour every mouthful. Notice and appreciate the smell, taste and texture.
Rule number 3: Breathe.
Keep in mind that it takes your stomach at least 20 minutes to communicate to your brain that you’re full. So eating mindfully generally equates to eating less.
Bonus points: Eat at a table, off of a small plate, and put your fork down between bites.
Avoid Overeating – Tip #3: Start with the salad
Even though the main course is screaming your name, don’t start there.
(Don’t worry, you can have some…just after you’ve eaten your salad).
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. These secret weapons are great to have on your side when you’re about to indulge in a meal.
In summary to avoid overeating at meals:
- Have your glass of water before eating
- Eat mindfully
- Start with your salad