Three Tips to Avoid Overeating at Meals
Sometimes those holiday feasts are just amazing.
And it’s not just the abundance of delicious food but also the people, the decorations, and the ambiance.
It is way too easy (and common) to indulge on those days.
But it doesn’t always stop there.
Sometimes we overeat on regular days.
Or at regular meals.
Or All. The. Time.
Here are three tips to avoid overeating at meals.
Tip #1: Stay hydrated during the day
Did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (…just sayin’).
I recommend that you don’t drink water during a meal as it interferes with our digestive enzymes. But drinking throughout the day (before and between meals) will increase your metabolism and make you feel less hungry at meal times.
Tip #2: 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.
Tip #3: Try eating “mindfully”
You’ve heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating 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 overeating because eating slower often means eating less.
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So 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.