Tips To Prevent Overeating
Overeating is a tremendous problem with many of us. With food so readily available it is easy to consume food even when we don’t even need to or want to. How do we really get in tune with our bodies and know when and what is the reason we are putting food in our mouth or thinking about putting food in our mouths?
Over the years I have done a lot of work on this and found some really helpful tips and tricks to NOT overeat, binge, or consume when we are bored, tired, etc …
#1 Use the Hunger Scale:
This is a scale that will actually be a positive piece for your life and add some value.
Do you really know what hunger feels like? Before you begin to eat, use the hunger scale below to help figure out your true food needs:
Starving: An uncomfortable, empty feeling that may be accompanied by light-headedness or the jitters caused by low blood sugar levels from lack of food.
Hungry: Your next meal is on your mind. If you don’t eat within the hour, you enter dangerous “starving” territory.
Moderately hungry: Your stomach may be growling, and you’re planning how you’ll put an end to that nagging feeling. This is optimal eating time.
Satisfied: You’re satiated—not full, but not hungry, either. You’re relaxed and comfortable.
Full: If you’re still eating, it’s more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.
Stuffed: You feel uncomfortable and almost nauseated from the amount consumed.
#2 Sit Down at the table to Eat:
Sitting down increases awareness and makes you eat more mindfully to get a handle on portions @ the table. Don’t eat standing or in front of the t.v it can cause mindless eating, and overeating. When standing we tend to eat fast and not savor our meals which can lead to poor digestion and overeating.
# 3 Don’t Skip Breakfast:
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. you’re feeling full-blown hunger before noon, there’s a chance you’re not eating enough in the morning.
Here are some simple tips to if “time” is an issue in the am.
Prepare breakfast before bed and grab and go in the am. Keep good nutritious food at your desk that if you can’t eat at home you can eat first thing at your desk. I keep hard boiled eggs, protein powder packets, and larabars at my office so I have some choices if it was a crazy morning.
# 4 Eat a Well Balanced Meal:
Many times we are not getting the adequate amounts of fats, carbs, and proteins with each meal, leaving our bodies unsatisfied and hangry. (hungry and angry). Good fats like coconut oil, avocado, raw nuts keep us satisfied and feeling full longer. They are so great when combined with the adequate amount of protein. When researchers at Purdue University asked 46 dieting women to eat either 30% or 18% of their calories from protein, the high-protein eaters felt more satisfied and less hungry. Plus, over the course of 12 weeks, the women preserved more lean body mass, which includes calorie-burning muscle. Combined with veggies, lettuce, sweet potato, tubers etc … makes you feel satisfied and fantastic throughout your day!
#5 Drink enough water between meals:
Many times excess hunger is just thirst. Drink @ least 64 ounces of water a day. When you are feeling abnormal hunger grab a tall glass of water down it and see if your hunger cravings subside. Make your water fun by adding mint, lemon, lime or cucumber. I also love sparkling water like Ice Mountain or La Croix.
# 6 Order a To Go Box:
When eating out it is so easy to over eat. Our bodies do not need so much food and definitely not all at once. A tip that I use that has really helped is ordering a to go box with my meal. and when I get my meal I immediately put 1/2 the meal in it. I also make sure to really chew my food enjoy each bite and drink water with my meal.
This simple tricks will have a tremendous impact on preventing overeating.
What are some tips that help you Fit Ones?
Post in the comments below….
The O-Board Says…
“Barbara” – 5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
Posted by: Annie