1. Use smaller plates.You’ve probably heard the saying your eyes are bigger than your stomach. This can indeed be true. Sometimes the idea or look of food can overwhelm what your body actually needs to feel satisfied. By using a smaller plate, you can avoid overeating while still enjoying your meal.
2. Be mindful and patient.
Take your time whilst eating to let your body recognise that you are eating a meal. It’s also a good idea to avoid distractions, such as watching TV or using your phone while eating. In this way, you will let your body and mind understand that you are eating and are gradually becoming full.
3. Eat foods filled with fiber.
Foods including beans, lentils, berries, spinach and avocado are high in fiber and will help you feel full. By consuming high fiber foods, you reduce the likelihood or craving to overeat or have an additional snack.
4. Take a break after eating and drink water.
This will help give your mind time to register that you have actually eaten a meal. After 20 minutes, think about whether you are actually hungry. At this point, you will most likely come to the conclusion that you aren’t as hungry as you thought you were. Sometimes, your body is actually craving water and not food.
5. Prepare your meals beforehand.
Meal prepping may seem like a hassle at first but, in reality, they serve more than just a time-savvy way to prepare meals. By having your portions ready and planned a day or week before, you are less likely to eat more than what has been prepared.
6. Eat intuitively.
Before eating a meal, you need to first understand why you feel hungry. If your choice to eat is driven by emotions of sadness or loneliness, it may not be practical in terms of reducing portion size and eating levels. You should eat food when you are hungry and require it rather than when you feel happy or sad. Not only will this help you reduce portion size but it will also allow you to pay attention to what your body needs and satisfy it.
7. Include a variety of foods in your meal.
By doing this, you are providing yourself the opportunity to experience multiple flavours and textures, which leads to feeling much more satisfied with your meal.
What is one of your main obstacles when it comes to overeating and over-snacking? Leave a reply below.