Three Ways to Avoid Overeating at Meals
Ok, let’s chat holiday meals! They can be pretty amazing.
There’s the beautiful table, decorations, amazing smells, your most favorite people and an overall feeling of fun and celebration happening.
Especially Thanksgiving. It’s one of those holidays that is so hyper focused around FOOD!
It’s so common (and easy) to overeat during this time of year.
But it’s not always just the holidays that brings on the overindulging.
Sometimes we overeat on regular days. Or at regular meals. Or at night Or All. The. Time.
Here’s the reason why:
We get really good at what we practice!
Yes, that’s it. There’s nothing wrong with you and your don’t have to keep doing it (even if you think it’s impossible to stop)
Here are three tips to help end overeating at meals.
Here’s the best part (I just leaned in for dramatic effect so you’d really hear me … you DON’T need more willpower, let’s build habits instead
Tip #1: Start with some water
Ok, stop right there. Don’t roll your eyes. Yes I talk about water all the time, but this is important.
When your stomach is growling and you smell amazingly delicious food you start grabbing food and filling that plate pretty easy.
Before we know it, it’s piled high and we might even be grabbing things here and there and not even noticing everything we are eating….or even really enjoying it.
It is possible possible to sometimes confuse the feeling of thirst with that of hunger. Your stomach may actually be craving a big glass of water rather than a huge feast.
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’m NOT saying don’t eat food, I’m saying make sure you’re well hydrated to help your body and also make sure you’re actually hungry.
Having the water before you start feasting will leave less room for potential over eating and drinking enough water has been shown to slightly increase your metabolism.
Win-win! (see why I’m always telling you to drink your water)
Tip #2: Try eating “mindfully”
I’m sure you’ve heard this word tossed around a bit. I even wrote a blog on it. HOW we eat affects your brain.
Mindfulness can also be applied to your eating habits.
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Being mindful when you meditate helps to focus your attention on your breathing and the present moment. You don’t have to be familiar with mediation to be the benefits of being mindful.
Mindful eating means helps to focus your attention on your meal so you enjoy it and also avoid overeating.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste and texture. Breathe. Enjoy the conversations around you, not just eating the food.
When you eat quickly you can easily overeat because your brain is not noticing or hearing the signals of being satisfied.
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. Enjoying the food helps you also feel satisfied by the meal mentally as well as physically.
This area may take practice, but start working on it now. Every step forward will help you get the results you want.
Tip #3: Start with the salad
Ok, you might have said “Yeah right….Who’s wasting time with salad” I know hang on for a second though, this maybe just be one of those tips that is a huge help.
Even though you might want to dig right into that rich main dish, don’t start there.
Veggies full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but the fiber and water they give you are a HUGE benefit!
Don’t misunderstand me, I’m not saying just order have a salad and not the meal, nope not at all.
By adding the veggies first, it let’s your stomach fill a bit with the fiber to help not only your hunger, but also your digestion AND will help with your insulin levels.
They will help you feel satisfied for much longer.
Let's Go Over Them Again - 3 Tips
Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Sounds simple, I know, but things don’t have to be overly complicated to help you.
Enjoy your meal, but remember, it’s actually not all about the food. Yes it’s dinner, but overeating will not make the event any better.
You can totally go out and enjoy yourself without regretting your choices the next day.
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