Moderation is the key for any successful weight loss or weight management plan. So how do you resist the temptation of overeating? Here are a few tips to try.
Eat regularly
It may seem that you are saving a few calories when you skip a meal but you probably aren’t. Missed meals usually lead to unmanageable hunger. And let’s face it, it is tough to make good food choices, or avoid overeating if you’re starved. Instead of skipping three-squares, resolve to enjoy well-spaced meals and snacks throughout your day.
Add protein and fiber
Both boost satiety and keep blood sugar from spiking. When you feel fuller, longer you are less likely to overeat.
Hydrate
Sometimes thirst masquerades as hunger. Recent research has debunked the myth of 8 glasses a day but you should still drink up. Individual hydration needs vary with activity level and weight. A good gauge to determine if you are getting enough fluids is your urine. Urine will be pale yellow when you are properly hydrated. The fluid you get from fruits and vegetables, such as watermelon and cucumber, counts along with water and other beverages.
Monitor portions
A study by Cornell University researchers found that movie goers ate more popcorn from a large tub, even though it was stale. It turns out that larger portions encourage eaters to consume more. What’s more, study participants even described the popcorn as stale and said it tasted terrible. Despite this they were unaware that they willingly consumed so much of the terrible treat. The take away…
• Avoid eating snacks directly from the bag. Instead shake out just a few chips so you aren’t tempted to demolish the whole bag.
• Step down to a smaller plate. Dinner plates, and consequently portion sizes, have grown larger over the last several decades. Larger plates encourage overeating and American waistlines have grown in response.
Practice when and then
You don’t have to feel deprived to curb overeating. Eat less of the high calorie treats by practicing when and then. For example, when I have finished this apple or glass of water then I will have a few chips.
Be mindful
Studies have shown that we are likely to eat more in front of the television. Save snacks for another time when you can really experience the taste sensation. Slow down, chew and notice the texture and taste of everything you eat. Being mindful adds to your enjoyment so you can be satisfied with less. Taking more time also gives the brain time to recognize when you have had enough. Sometimes when we aren’t paying attention, or eating mindlessly, we eat even after we are full.
Overeating happens for many reasons. Maybe you are bored, distracted or in need of comfort. Adopt this motto to help you avoid overeating. Check in before you chew. Ask yourself if you are really hungry or if something else is going on. Would it help to take a walk, chat with a friend or take a few deep breaths? Take it one meal, one day at a time. When the inevitable slip occurs, forgive yourself and recommit to moderation. You can begin again as many times as you need to. You can do this!
