Easter has passed, and perhaps I should have sent this newsletter out early. Did you gather with friends and family for the holiday? And did you eat too much? It’s was delicious and fun but maybe now you’re looking for tricks to stop overeating in the future?
Our culture tends to overeat in general with larger portions than ever, but I’m sure you’d be surprised how satisfied you can feel with a smaller portion. Somewhere along the way, we’ve been programmed to eat until we are wishing we were wearing elastic waist pants – whether we were seated at a feast, eating from boredom, or soothing emotions.
Whatever reason it may be to you, there are some simple tricks you can use on a daily basis to make sure you’re more mindful of your consumption and keep things at a healthy level.
Some of My Favorite Tricks to Stop Overeating
1. Drink more water
This may sound like a no-brainer, but the majority of us just do not drink adequate amounts of water. Dehydration accounts for countless ailments and symptoms we encounter on a regular basis. Hunger and cravings are often dispelled simply by drinking a tall glass of water. So whether it be using a water intake app, or keeping your water bottle by your side throughout the day — do whatever is necessary to stay properly hydrated. You’ll find your cravings dissipating, and you’ll be less likely to overeat.
2. Don’t eat while distracted
Whether it’s in front of the TV or while playing with your phone on your lunch break, distracted eating can cause you to eat more than you were planning to eat. Even if you only have a limited portion in front of you, you won’t feel satisfied when you’re done, making you more likely to grab something unhealthy to “fill” you up the rest of the way. Be mindful of what you eat when you eat, and you’ll find satisfaction.
3. Write it all down
Sometimes we’re unaware that we’re overeating, which is even worse. Keep a food journal with you and jot down every little thing you eat, even if it seems minuscule or unimportant. It also helps to note how you’re feeling so you can adjust behaviors once you spot a pattern.
4. Focus on your portions
Instead of putting all the food you prepare on the table for the whole family to grab, portion it out. You should have a well-rounded meal with plant-based items filling half your plate, a lean protein filling a quarter of the plate, and the rest being whole-grain carb. Choosing a smaller plate will help you think you’re eating a more significant portion. If you still feel hungry after eating your plateful, take more vegetables.
5. Slow down!
Make a point of chewing your food longer than you thought necessary. It’s the only aspect of digestion over which you have control, and it is key to your body’s ability to break down that food into the nutrients it needs for proper function. Count the chews for each bite. Put down your fork or spoon between bites. Use chopsticks if that will slow you down. Find a way and your body will reward you.
6. Take it home
And finally, I can’t forget a tip about restaurants. Even with healthy lifestyles, there will be times you go out to eat with friends or family. Don’t order some plain salad that you’re not excited about – a healthy lifestyle doesn’t have to be bland or boring. Make a healthy choice and ask if someone is willing to split the portion with you. If not, ask your server to bring a to-go box with your meal so that you can pack away half the order from the start. You’ll have another perfect portion for tomorrow, which will make you look forward to lunch! Ordering a healthy appetizer and pairing it with a side salad is another great way not to overeat, but still leave the restaurant satisfied.
These little things make a big difference in keeping you from overeating, and they’re so simple to do. They’re effortless really, and so important for health.
Tell Us About You
What’s your trigger for overeating? Is it boredom? Are you zoned out in front of the TV? Are you seeking comfort? Will you try these tricks to stop overeating? Comment below and let me know.