Ways to Avoid Overeating
One of the hardest parts of losing weight is figuring out how to avoid overeating. It can happen in the blink of an eye. An extra bite here, an extra serving there, and before you know it you have eaten far more than your allotted calories for the day. Fortunately, there are some simple techniques you can use to avoid overeating. Here are five ideas that you can start implementing today:
- Drink a Glass of Water Before You Eat
One of the simplest ways to consume less food is to drink a glass of water before each meal. The water can help lessen your appetite, making it easier to avoid the temptation to pile your plate with food. You should also drink plenty of water throughout the day to keep your body hydrated. Sometimes when you are thirsty your body interprets it as hunger, causing you to overeat when in actuality all you needed was more water. Angies List’s explains other benefits of drinking water.
2. Use a Portion Control Plate
In general, bowls and dinner plates are far larger than necessary. Filling your plate with food can quickly add hundreds of unnecessary calories to your day, making it impossible for you to lose weight. An easy way to avoid this problem is to use a portion control plate. These plates are not only correctly sized, but they are also usually divided into smaller sections for each food group. This makes it easy to see at a glance how much of each type of food you should add to your plate for a perfectly balanced meal.
3. Eat More Slowly
When you quickly gulp down your food, you don’t give your stomach enough time to signal your brain that it is full. By eating more slowly, your body has time to realize when you are full.
4. Eliminate Distractions
“Distracted eating may add to weight gain.”
Another simple way to avoid overeating is by eliminating distractions at meal time. Turn off the TV, hide your smartphone and focus only on the food that you are eating. Pay particular attention to the texture and taste as you chew each bite. Becoming more aware of your food can not only help you gauge how much you are eating, but it can also help you feel more satisfied when you are done.
5. Brush Your Teeth When You Are Finished
Brushing your teeth is a great way to let your body know that you are done eating. Try to develop a habit of brushing after every snack and meal. Over time, your body will come to associate the act of brushing your teeth with stopping eating, making it easy to avoid going back for seconds or sneaking another handful of chips out of the chip bag. If you can’t brush your teeth, you can get the same effect by chewing a piece of gum or enjoying a cup of coffee or tea.
Avoiding overeating is essential if you want to maintain a healthy weight. By drinking more water, tracking your portion sizes, eating more slowly, eliminating distractions and brushing your teeth after each meal, you can reduce the chances of overeating and reach your ideal weight.
References:
- Image source: www.bekcraved.com
2. Middendorp, S. (October 30, 2012) Retrieved on December 1, 2014 from http://www.angieslist.com/articles/drink-water-after-overeating.htm
3. LeWine, H. (March 29, 2013) Distracted eating may add to weight gain. Retrieved on December 16, 2014 from http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037
Disclaimer: All of the information stated here should not be used as a replacement for a professional medical advice. Consult your physician to ask questions about your health.
