How To Not Overeat - A Guide To Better Food Health
One of the simplest ways to maintain and/or lose weight is to focus on not overeating. Overeating is when you are eating food for taste rather than a need. It can be one of the easiest things we all do everyday without even knowing due to distractions, portion sizes, emotions and many other outside factors.
If you can take these strategies and commit them to memory and execute them daily, they can bring major success to your table and your health.
Drink Before Dinner
Drinking two 8-ounce glasses of water 30 minutes before food helps from overeating. Soups that are broth-based, tea and fruits and vegetables containing a high-water content also help to prevent overeating dinner.
Water-laden fruit and vegetable ideas: Strawberries, oranges, bananas, cucumber, lettuce and celery.
Focus
Although it can be hard to do, you can lose some weight by committing to lose some time. Put ten minutes aside strictly for eating with no distractions. When food reaches your stomach, 'stretch receptors' send your brain a signal to let you know your full. But when your multitasking, it disrupts this pathway, resulting in the signal not coming through.
Wait Twenty Minutes
Portion your food out even if it's not measured ounce by ounce but simply by your best judgment. Once you have finished your portions, simply wait ten minutes even if you still feel hungry. Most of the time, you will find that after twenty minutes have gone by, your truly not that hungry and if you would have kept eating, it would have been for taste rather than true hunger and need. And if you are still hungry, go for a serving of vegetables.
A Protein Breakfast
Starting your day with protein will reduce your cravings for sweet and fatty foods as the day goes on. Aim for 25-30 grams of protein within your breakfast.
Order First
Be the first to order at the table and make it a healthy choice. Why? Because when you see your dinner partners indulging, it's naturally easy to follow suit.
Eat Slow
Focus on indulging in every bite and eat slowly. This will help your body signals along with help you recognize how much you are eating.
Eat Those Fatty Foods
Instead of intaking quickly digested carbs such as bread and white rice which only leave you craving more food shortly after their intake, aim for healthy fats such as nuts, avocados and my personal favorite... dark chocolate.
Shrink Portions
Be mindful of the portion sizes you put on your plate. The average adult will eat 92% of it!
Listen to Hunger Cues
Eat only if you are truly hungry which your body will cue you with by a headache or growling stomach. Keep healthy snacks on your desk, in your car and in your purse for these times.
Schedule a Wake-Up Call
Set your phone to vibrate after 20 minutes of being at a restaurant. Pop in a piece of gum after a few bites of snacking.
Take a Break at 3PM
We seem to confuse midday tiredness with feeling the need to eat. Instead of grabbing a snack, take a five minute walk. Once you take care of the fatigue, your desire to eat will fade.
Reposition Your Wine
Although it can be hard (we personally know), try to drink wine with dinner instead of before. This will help you think of it as 'food', being mindful of its individual calorie intake. Also, position your wine near your non-dominant hand that way every time you reach for it, you will be more aware.
Vegetables First Please
Eating a large portion of vegetables before your main dish will help you naturally eat less protein and carbs which are higher in calories.
Plan Two Meals Out of One
Order a meal with a plan to eat half of it for lunch the next day. Go even further and ask for a to-go box right away to split it or physically divide your meal in half when it arrives so that when you go for the second half, you ask yourself how hungry you are.
Skip the "Healthy" Dessert
When we perceive something as "healthy", we will actually consume more of it. Instead of going for the healthy desserts, go for the real deal but eat a small portion of it to fulfill your craving.
Lock the Fridge at 8PM
Brush your teeth three hours before bedtime to help you commit to the fact that mealtime is officially over. Many of us try to 'be good' all day and we're left with a calorie deficit at night that can lead to binge eating.
Are you up for better eating habits? Start with 1-2 of the ideas above and work your way through them. You can do it- we believe in you!
What are your tips to avoid overeating? Share them below!
