A majority of overeating takes place without us even realizing we are eating. Walking by the can of peanuts on the counter may cause us to take a handful, even if we aren’t hungry. Big bowls of fruit, while healthy, can make us impulsively reach for that apple, even though we just had an adequate breakfast. Mindless eating is a big culprit in overeating. Here are some suggestions to get your overeating under control:
Your digestion starts in your mouth. Chew your food at least 30 times and your stomach won’t have to work so hard to digest your food. This will also force you to eat slower and, as a result, you will eat less, but feel full longer.
It’s important to drink enough water each day. Adequate water can give you more energy, among other benefits. Make it a habit to drink about half a glass each waking hour and you will most likely not become hungry between meals and get the urge to snack.
Fill your plate with an abundance of “free” foods – those that don’t add calories but have fiber to help you feel fuller. An example is leafy greens. A restaurant I used to visit, called the Feed Barn, always lined their plates with curly lettuce and put your food on top. It was a nice touch and made the serving plate look overfull! Plus, the lettuce was nice to munch on. Another trick of the eye is to use smaller plates.
Protein foods, such as eggs, cheese, lean meats and fish, beans, seeds and nuts, satisfy you faster and stay in your system longer than carbs or fats. Eating too many carbs can make your blood sugar peak and then drop very low, causing you to want to eat again. This can lead to overeating. When you eat carbs, make sure to eat them with adequate protein to balance the effect on your blood sugar.
Exercise releases serotonin into the brain, the “feel good” hormone which runners refer to as the “runner’s high.” If you feel good about yourself, you are more likely to choose a healthy snack after exercising and to eat less.
Don’t grab something out of the refrigerator and gobble it down while you’re standing there leaning on the refrigerator door. Make an event of your meals, with a nice table setting and good quality food. Eat slowly, enjoying each food and the company of family or friends, if possible.
A final thought: try not to eat while watching television or while reading. The trick is to be aware of everything you eat, not to mindlessly overeat. Make every bite count!
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