You eat when you're hungry and you stop when you're
full. Makes sense right, but it can be a hard rule to
follow. Not only does food taste good and make us happy
when we eat it, but portion sizes have gotten out of
Restaurants serve huge plates of food and all you
can eat buffets offer an endless amount, so we don't
realize that we're actually eating two or three times
the calories we should be.
Here are some tips to help prevent you from overeating:
- Savor the first few bites. Those initial moments
the food enters your mouth are the most satisfying
because your taste buds are so sensitive. Taking the
time to enjoy those first bites or spoonfuls of food
may prevent you from eating until you're stuffed.
- Eat slowly. When your stomach is full, your brain
won't necessarily get the message until 20 minutes
later. So if you take time to enjoy every bite, you'll
be able to notice when your body feels satisfied.
If you scarf down your food quickly, you'll end up
eating much more than you need, and you won't realize
it until after you're stuffed.
- Eat off of smaller plates and bowls. When you use
a big plate, it's hard not to fill it all up with
food. Smaller plates mean smaller portion sizes.
- When you're eating, just eat. Don't eat while driving,
watching TV, or while on the computer. You'll end
up mindlessly putting food in your mouth because you're
distracted, and the food tends not to register in
our brains, so we end up eating more. Instead take
at least 20 minutes to sit and eat, so you can really
feel the pleasure of your food.
- Eat nutritious foods. Ones that are full of fiber,
protein, and vitamins will make your body feel physically
satisfied, so you won't feel hungry as quickly.
- Eat the foods you really enjoy. Denying yourself
the foods you crave will only make you crave them
more. If your favorite food happens to be high in
calories and fat, just have a few bites to satisfy
your taste buds.
- When you're out to eat, order
smaller portion sizes, split a meal or dessert
with a friend, or put half your meal in a to-go container
before you take your first bite.