We all do it. Sometimes the amazing aroma and delicious flavor gets the best of us. Especially if we’re a bit on the hungry (or hangry) side. (This is me especially!)
I’m talking about overeating at meals, or even over-snacking.
This can have a big impact on our weight, energy levels, and overall health and well-being. Of course, our body needs food to fuel it and we often (usually) eat amazingly healthy foods.
But we may still overeat. In this post, I’m going to give you three solid tips for preventing that from happening. Seriously! If you can make these three things a regular habit and part of your daily routine you’ve got one up on the overeating cravings.
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.
(Psst, turn these into habits and ditch the willpower!)
Tip #1: Start with some water
When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. For that matter, it’s easy to do that when you’re not hungry!
But did you know that it’s 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 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’).
Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.
Win-win!
Tip #2: Try eating “mindfully”
You’ve heard of mindfulness but have you applied that to your eating habits? Don’t worry, this isn’t some sort of deep meditation every time you eat.
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.
That’s it. Be present. Take a few deep breaths.
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. Take a moment to be grateful for the food you have as well, that will help you to simply take a pause and realize that you’re not in a rush.
Slowing down 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, find ways to be grateful for the food you have, and even put your fork down between bites. You can do it!
Tip #3: Start with the salad
You may be yearning for that rich, creamy main dish. Or those hot cookies out of the oven.
But don’t start there.
(Don’t worry, you can have some…just after you’ve eaten your salad).
And don’t worry. Salads have a bad reputation of being terrible. Quite frankly, that’s what I used to think. I hated the idea of having a salad. They were dry and had that light green/white lettuce with some tomatoes. No thank you. Today, I make salads with all kinds of ingredients. I have fun with it too. I make it a game to see how colorful I can get my salads. They taste delicious and I can’t wait to eat them!
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.
So, have fun with your veggies. Get creative. Don’t get lost in the idea of those “boring vegetables”, but instead get creative and find the fruits, veggies, nuts, seeds, and sprouts that you actually enjoy.
Summary: Have your glass of water, eat mindfully, and start with your creative salad to help avoid overeating at meals.
Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas
If you’re not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
- Slices of lemon & ginger
- Slices of strawberries & orange
- Slices of apple & a cinnamon stick
- Chopped pineapple & mango
- Blueberries & raspberries
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.
References:
https://authoritynutrition.com/7-health-benefits-of-water/
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Kirsten Larsen is a wholeness coach, helping people experience freedom and breakthrough in body, soul, and spirit.
