6 Successful Ways to Avoid Overeating

I know, I know. It happens sometimes. You go for a bite of it. Then one bite turns into two, two turns into five and then all of a sudden your zipper breaks. Uh oh. Now that doesn’t sound too appealing does it? So exactly how do we prevent this from happening?


1. Smaller plates means smaller portions


As much as eating is a physical thing (such as the process of chewing and swallowing) the majority of eating is all psychological. It’s in your head. When you have a large plate, you’re automatically going want to fill it up. Let’s say you place on the plate a serving of chicken, broccoli and rice. You’re eating and chewing, and instead of thinking about how satisfied you are with the amount you ate, your large plate full of empty space tells you to fill it up more. Next thing you know, your stomach hurts because you mindlessly ate too much.

 So next time you sit down for breakfast, lunch or dinner, use smaller plates to make an illusion you’re that eating a lot. You’ll notice that you will feel full quicker. And it will also help you manage portion control! This will assist you in cutting out calories and better reach your weight loss goal and even better, maintain your weight if you are already there. 

Actually, here’s a great read about the science behind portion control. 

2. Only eat when you are hungry


How many times have you reached for a bag of chips or a bar of chocolate because you were bored? Many of us have a tendency to eat, well because, we have nothing better to do! 

Try to really listen to your body. When you’re ready to reach for something, stop just for 5 seconds and think to yourself… ” Hmm … Am I hungry? Does my body actually need this right now? ” If the answer is no, don’t eat it. Walk away. Find something to do. Do a house chore, read a magazine, sing and dance, keep yourself occupied! If in fact you do feel the need to munch on something because you’re that bored ( trust me, I know it happens) reach for real food like carrots, celery with almond butter, cottage cheese with cookies & cream protein powder if you’re feeling something sweet. That way you are also less vulnerable to unhealthy snacks because when you are hungry, your body wants real food not junk!

3. Every meal should have nutrient dense foods

When I say nutrient dense it means it has a lot of beneficial nutritional density such as vitamins or antioxidants or healthy omega fatty acids that your body is feigning for. Compare a bag of chips to a packet of almonds. A bag of chips vs a bag of celery. When you eat a bag of chips you are bound to eat another one and another and another one. Then it leads to a slice of leftover cake from your brother’s birthday to a drive to McDonald’s for a hamburger. Why? Because the foods that you are putting into your body have absolutely ZERO nutritional value. More like chemicals instead that trigger a spark in your brain to get more and more. These chemicals play mind games with you making you believe that your body wants more of junk when it’s really just asking for NUTRIENTS. Try eating broccoli with deliciously marinated chicken breast and garlic hummus and then tell me if you’re still hungry. 

  

4. Put down the fork 

                                                                 
You don’t need to eat constantly and finish your meal in under 5 minutes. Put down the fork in between your bites. We can be so full and bloated to the point of Humpty Dumpty but we can still feel hungry. Remember that it takes your  brain approximately 20 minutes to register that you are actually full. So give it time to register that you are satisfied. Put the fork down and don’t start eating again until you are done chewing, swallowing and resting your stomach.

Great read to share by Sarah Jenks on How To Put the Fork Down


5. Practice mindful eating

Isn’t peace what we all want? Peace with others, peace with ourselves, peace with food?! Yes please! So how exactly do we obtain that state of peacefulness, that state of satisfaction and content? Practice Mindfulness. Mindfulness makes for a sharp mind and a sharp mind makes for some mindful eating.
How many times have you stuffed something down your throat because you had to run quickly out the door, or how many times have you cleaned your plate in the flash of lightening because it just looked oh so delicious and you couldn’t help yourself. OH! And then you want more! That’s what leads to over eating. Mindful eating involves sitting down with your meal, tasting the richness of each bite, and eating slowly to enjoy it while also allowing your body time to register that it’s full. Once you learn how to eat mindfully, you will be more aware of your stomach feeling full hence leaving you less likely to overeat.

6. Drink a lot of water


Before you begin to eat anything, drink a glass of water to get you feeling partially full and prevent you from eating more than you are supposed to. 


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