Follow these Ways to Avoid Overeating
Obesity is a huge problem for many Americans and others around the world as the latest results show that two thirds of American adults are overweight or obese. Obesity is causing additional concerns with numerous weight related illnesses and diseases. Obesity is also costing Americans billions of dollars yearly in insurance costs, doctor care, follow up visits and loss of work. Learn how to eat without overeating as one way to improve overall health and wellness.Credit: istockphoto.com
Things You Will Need:
- positive attitude
- willingness to change eating habits
- support of family
Use the fine china at meals
This may sound strange but, the first step to eat without overeating is to make mealtime special. Involve everyone in the family as often as possible and use the kitchen, dining room table, or patio table to share a meal together to spend time together, have conversations and to help with overeating. Use the nice dinnerware or china, bring in fresh flowers from the garden, turn off the television and computers. Choose lean proteins, fresh fruits and vegetables and whole grain foods as healthy options in all meals.
Stop eating before you're full
The next step to eating without overeating is to make a conscious effort to pay attention to getting full. The stomach is only as big as an average fist and can get full quickly. Stop eating when you first begin to feel full and avoid your stomach from stretching out due to overeating.
Watch your Portion size
Choose smaller portions of each item being served at the meal. Using smaller plates will help a lot to assist you in not filling your plate too full and overeating. When eating the meal, eat a small amount of each item instead of eating all of one thing first. That way, when the stomach begins to get full, you'll have eaten a well balanced meal instead of just the protein, starch or vegetables.
Take time to chew each bite
When you take a bite of food, make a conscious effort to chew completely. Extending the time it takes to complete your meal will allow your stomach to begin to feel full. Chewing completely will assist in the digestion process as well, improving health and wellness and reducing the chances of developing stomach issues.
Make time for conversation
Put your fork or spoon down after each bite of food. This will give you time to properly chew your food. Spend more time having a conversation with whomever you're dining with. You probably won't be very good at having a conversation with a mouth full of food, most don't do it well. You'll find that you'll eat less simply by putting down your fork or spoon after each bite and allowing your body and mind to recognize that you're eating and you'll get full. Try it!
Help your digestive system
Finally, stop eating when you begin to start to feel full. The contents of a meal don't reach the stomach with each bite, it takes time for food to reach the stomach. If you get into the habit of stopping eating as you begin to feel full, you won't end up feeling overly full or bloated.
Drink cold water between and with meals to help the body to feel fuller faster. Also remove sodas and sugary drinks from the diet. Add fresh fruit for dessert instead of high calorie, sugary treats. Get up from the table when the meal is over and a full feeling is achieved to avoid picking/nibbling at the plate.
Snack Healthy between Meals
Snacks can add extra vitamins, minerals and nutrients to your body throughout the day and reducing hunger pangs. Snacking also helps to boost your metabolism and helps you to lose weight.
Combining all of these efforts during meals should allow the body to feel fuller without overeating and will improve overall health and wellness. You'll also notice the scale will start to give a kinder weight, you'll look and feel better too.
Tips & Warnings
- ·It may take some time and adjustments to eating to re-train yourself to eat slower and avoid overeating
- ·New habits can be developed when tasks are done over a 30 day period, just keep trying it until you can master this skill
- ·Combine exercise with proper nutrition for improved overall health
- ·Don't expect to change habits overnight
- ·Seek medical assistance/advice for overeating behavior or weight concerns and before beginning any exercise program
Cheers to your good health!