Four Simple Tips to Prevent Overeating
Overeating in general is a bad habit, more so when you are trying to lose weight. When you are on a strict diet, there are chances that you might overeat if you are not paying attention to the kind of food you have on your plate. For example, if you often snack on healthy food between meals, there is a chance that you might feel very hungry during meal times and end up eating more than usual. This will not only lead to bloating but weight gain as well. It is like a never-ending cycle because when you feel too full, you will automatically skip snacking between meals again. For many people, overeating becomes a habit, and breaking it becomes tough but it’s not totally impossible to stop it. First and foremost, you need to concentrate on one meal at a time. The trick here is to listen to your body and eat until you are satiated but not too heavy and full. Until you have understood your body’s hunger cues, here are some tips that will help you stop overeating:
Eat At The Dining Table
In reality, our busy schedule and our addiction to gadgets have interfered with our meal times. We now associate eating with either watching a movie or catching up on the latest episode of our favorite Netflix show. Because of this, the dining table is often neglected unless there is an occasion like Thanksgiving dinner or Christmas morning breakfast. Instead of going to the living room to eat in front of the TV, eat your meals in the dining room with your family. Conversing while eating will help you control your food intake and prevent you from overeating.
As mentioned before, we have compromised with our mealtimes and have let social media, TV shows, and movies take over that time. But distractions can be deadly when you are eating. Think of this: when you get a huge tub of popcorn at the movie theater, you probably wonder how you will finish it. But by the time the movie is over, your tub is almost empty, too. That’s because you were not eating to satisfy your hunger pangs. When we do that, we overeat because we are not listening closely to our bodies, focusing instead on the movie we are watching. Hence, disconnect before meal times and stay away from TV shows.
Take Breaks While Eating
Eating slowly and chewing every bite helps. But do you take breaks while having your meal? No, right? Most of us don’t realize it but we are probably full quite a while before we finish that last morsel from our plates. But how will you understand that unless you stop? So, experts say that we need to take breaks even while having food. This is the time for you to assess whether you need more or you are done. If you have this habit of holding your plate and eating, put it down once in a while. It has been found that if we keep the plate in our hands while eating, our brain fails to register that we are full, and we end up eating more than usual.
Slow Down, Take Time To Eat
In a world where time is a luxury, it is perhaps useless to advise people to slow down and take at least 20 minutes to eat a meal. But if you haven’t noticed already, deadly diseases are very common these days. Though research has not proved it already, most diseases are the result of our unhealthy lifestyle. With that said, eating to fast has consequences not only in your weight loss journey but also your digestive system. So if you’re having a busy day, work on your schedule and make sure to allot enough time (at least 20 minutes) for your meals.
These are the basic tips that will help you stop overeating. Of course, a small dietary change will help, too. For example, if you eat food that is high in fiber then you will feel full faster than usual. Also, make sure that you stop eating when you feel you are 80% full to ensure that you won’t eat too much. Make this a habit and give it some time — you will eventually get the results.
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