3 Tips to Stop Over Eating At Meals (and Still Feel Satisfied)
You have good intentions about controlling your over eating. But, sometimes those weekend feasts are just too amazing. And it’s not just the heaps of delicious food but also the friends, the family, the barbeque! It is way too easy (and common) to indulge on those days.
But it doesn’t always stop there.
Occasionally we overeat on regular days. Or at regular meals. Or All. The. Time.
Here are three tips to avoid over eating at meals.
(BTW- If you’re serious about getting healthy- maybe losing some weight- these are the habits you’ll want to adopt for a lifetime.)
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.
But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the desire to over eat. Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast. But also, according to WebMD, drinking water may even speed up your weight loss by slightly increasing your metabolic rate. (every little bit helps, right?)
Tip #2: Try eating “mindfully”
You’ve heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid over eating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.
This can help prevent over eating because eating slower often means eating less.
When you eat quickly you can easily over eat because it takes about 20 minutes for your brain to know that your stomach is full.
So be mindful, take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish.
But don’t start there.
(Don’t worry, you can have some…just after you’ve eaten your salad).
Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.
Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating”.
And these secret weapons are great to have on your side when you’re about to indulge in a large meal.
Have your glass of water, eat mindfully, and start with your salad to help avoid over eating at meals.
If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are four delicious (and beautiful looking) fruit combos to add to your large glass of water:
- Lemon & ginger slices
- Sliced strawberries & orange wedges
- Slices of lemon or cucumber
- Blueberries & raspberries
If that isn’t enough (or maybe you just need a little more inspiration) download “7 Healthy Ways To Drink More Water”
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.