We all do it. Sometimes the amazing aroma and delicious flavor get the best of us. Especially if we’re a bit on the hungry (or hangry) side.
I’m talking about overeating at meals.
This can have a big impact on our weight + energy levels + 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… But not anymore!
Because 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.
And it becomes way too easy (and common) to indulge and indulge and indulge some more.
But it doesn’t always stop there.
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
Hello, emotional eating!
So how do you keep it under control?
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.
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 – – woot-woot (…just sayin’).
Start to fill up your stomach before you hit the buffet, this will leave less room for the feast. Drinking enough water has also been shown to slightly increase your metabolism.
Tip #2: Try eating “mindfully”
You’ve heard of mindfulness but have you applied that to your eating habits?
Because this can totally help you avoid overeating on so many levels 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.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste, and texture. Take note of what is has taken to get your food to your plate. Give thanks. Breathe.
This 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, off of a small plate, and put your fork down between bites.
Tip #3: Start with the salad or vegetables
You may be yearning for that rich, creamy main dish.
But don’t start there.
(Don’t worry, you can have some…just after you’ve eaten your salad).
Veggies are a great way to start any meal because they’re full of not only vitamins + minerals + antioxidants + 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.
Have your glass of water + eat mindfully + start with your salad and vegetables to help avoid overeating at meals
So let’s get back to those tools to help you gain control I mentioned earlier. I am an emotional eater. I celebrate around food and then feel guilty after. But what I’ve come to understand is we are all emotional eaters at some point in our lives either when it comes to social events or even day to day life.
Sometimes you feel you are stuck on a roller coaster ride and your eating habits go in up and down cycles, or eating is your main way of coping with stress — and all you need are the right tools to help you, so I have just launched a new course End Emotional Eating in 8 Weeks and it is now available to you online. You can purchase the course for only $24, or you can join my All-Access Monthly Membership for as little as $12 per month.
But what I guarantee is in this 8-week course, you will discover that you truly can do or become anything, once you “set your mind to it” + end your emotional eating once and for all, even if you think you are not an emotional eater.
Here’s to your health!