It is true that overeating is something that we can control. Yet our mind lets us indulge when we want and the result is that you end up eating much more than you intended. But what can you do to sort this out? Stop eating all together? Well that is no solution but there are some quick and easy ways to handle this problem.
Try Out These Diy Solutions To Make Sure That You Don’t Overeat.
Simple instead of taking bigger portions on the plate, you should reduce portions. What happens is that once you see everything on the place, you are happy. So quantity works here in visual treats. Though you are eating 1 bread piece instead of 2, you are still getting your bread.
Drink Water Before Meals
Another good way to prevent binging would be to make sure that you are drinking at least 2 glasses of water before meal. What water does here is that it helps you stay full, while you are actually about to eat. So as a result, you will be eaten much lesser. But you have to make sure that you do this at least 1/2 an hour prior to eating your meal, else your metabolism and digestion will slow down.
Opt For Salads Before Meal
Another quick and easy solution would be to eat lots of salad before a meal. The idea is that you should having something fresh like fruits and vegetables, combined together in a light dressing. Salads are required in lesser quantities as compared to carbs and starch for filling the stomach. Not only do they fill you up faster, they also help you feel fuller for a longer period of time. The result is that when you sit down to eat, you actually eat less. And even a huge pile of salad on the plate is not really much.
Chew Very Slowly
A lot people say that chewing your food very slowly helps in releasing digestive juices and the food is easier to break down. Well research backs this up also by adding that when you chew food slowly, you tend to eat less. Since you are taking the trouble of chewing the food at least 30-35 times, you are actually getting yourself tired out by chewing more than you bite. So you automatically eat less.
Control Your Second Helpings
You should ideally make a rule about not taking second helpings at all. Fill the plate with portions that are small and decide on not having more helpings. What happens here is that a second helping always tends to be bigger than the first, since you had a smaller portion initially. But the problem is that with extra helpings you tend to binge more. So control your mind and make sure that you don’t have more of second helpings.
Don’t Drink Water With Meals
Be it water or any kind of beverage that you are consuming with your food, you must remember that this is helping you gulp down the food faster. Since you are gulping the food faster, you are actually thinking that you are not really eating much. But that is not the case. In fact, with water or drinks, you tend to eat more because food is being swallowed easily.
Don’t Watch TV When Eating
A very bad habit that most people have is viewing or watching television when eating. The problem is that when you are not watching what you eat or tend to be involved in some other activity, you automatically eat more. So ensure that you are solely concentrating on foods that you eat and not other entertainment.
Maintain A Food Journal
Keeping or maintaining a food journal is essential to help you reduce or change your eating habits. For example, if you are actually noting down each and everything that you eat, you will be more aware of what you are doing. So, this helps in preventing hunger pangs because you know you will note what you eat.
Don’t Fill Yourself
A rule to keep in mind is eat a little less than when you feel fuller. The idea is that you stay a little hungrier instead of actually feeling too full. This really works because you are reducing your eating habits by almost 20%.
Have 6 Meals Instead of 3
So you are increasing your meals so that means you will be eating more. Not really. 6 meals divided over two hours boosts metabolism. And not all will be food related meals. At least 2 should include soups, smoothies and drinks that are low on calories and yet fill the stomach. So you tend to eat less automatically before your next meal.