Will we ever stop reading and writing articles on topics related to weight loss and diet? Better question: will we ever be at a place where it won’t be necessary? We need to learn how to accept our bodies, but more importantly, we really have to nail the whole healthy lifestyle thing, so we won’t have as many health and body image problems in the first place. One of the ways to do that is to avoid overeating, which can be hard when we’re tired, stressed, hungry, or simply not really aware of what we’re actually eating. Here are some tips to help with that:
1. Eat enough:
One of the most important things you can do to avoid overeating is to make sure you eat enough! When your diet contains enough protein, healthy fats, protein, and healthy carbs, you’ll feel satisfied and will get hungry less often.
2. Keep a food journal:
Keep track of everything you eat and you’ll have a better handle on what you’ve had and what you still need. When I do this, I indulge in fewer cheat treats because I just don’t want to see that I ate 15 cookies!
3. Keep snacks out of sight:
Do you find yourself snacking on random things just because they’re there? Avoid mindless nibbling by keeping snacks stored in cabinets and not on countertops.
4. Eat mindfully:
Pay attention to what you eat and enjoy your food. Chew slowly and notice how delicious it tastes. When you get real enjoyment from your food you will need less.
5. Control stress:
Stress stimulates the production of cortisol, a hormone that stimulates hunger. Control your stress levels by trying to set aside time every day to meditate, take a walk outside, or just relax.
Being tired can make you feel hungry, and not getting enough sleep messes with the hormones that control appetite.
7. Don’t skip meals:
Eat regularly so you don’t get crazy hungry and lose control when you do get to eat.
8. Slow down:
It takes about 20 minutes for your brain to get the message that you’re full, so eat slowly, enjoy your meal, and you’ll eat less.
9. Have the right mindset:
Don’t feel like a victim- you are in control, not your hunger and your cravings! Remembering this is empowering and motivating.
10. Use smaller dishes:
This is a great trick for practicing portion control- a smaller plate will look more full with less food, so you’ll think you’re getting more.
11. Drink water:
We often mistake thirst for hunger, so stay hydrated to avoid this problem. Also, drinking sweetened beverages (even diet) stimulates your appetite.
12. Portion out snacks in advance:
Ever open a bag of chips for a small handful and end up eating the whole thing? Been there, done that! Portion out serving sizes when you get home from the store so you’re always ready with the right snack size.
When you plan out what you’ll eat in advance, there’s less guess work and fewer chances to lose control.
14. Use spices:
A little bit of well-flavored food can go a long way in making you feel satisfied. And if you can handle it, go a little spicy- it’s harder to eat a lot of seriously hot food!
How do you avoid overeating? Share with us on Facebook and Twitter!