Overeating is one of the leading causes for weight gain, but it can be a huge struggle to overcome whether you just started on a weight loss journey or you're maintaining a goal weight. Most of us know which foods are good to eat and which ones we need to stay away from, especially if you're watching your calorie intake - but even if you eat all the diet foods in the world, you will gain weight if you eat too much.
In the United States, portion sizes have been blown out of control - and many of us were taught by our parents to finish what's on the plate because a) there are starving children in Africa and b) it's the polite thing to do if you're dining at someone's house. Unfortunately, those words of wisdom were ingrained in us even though portion sizes got larger and larger!
Here are a few tips to give you back the control over outrageous portion sizes and help you drop those unwanted pounds:
Know When You're Hungry - There is a difference between actual hunger and eating just because you see or smell something tempting. There are a few ways to help differentiate between these feelings: keep a food journal to record hunger levels, drink eight ounces of water to see if it's hunger or dehydration, or chew gum during those tempting moments you know you're not hungry, it just looks or smells good.
Rest Between Bites - Much of the time we eat on the go or as though someone's going to come up and steal our food if we let it sit too long. Slow down - enjoy your food and trick the brain into thinking it's full by resting between each bite. Put the fork or spoon down and only pick it up when you're finished with that bite. Savor the taste, chew slower, and you'll feel full quicker!
Portion Control - Since you're already aware portions are too large at restaurants, share an entrée with the person you're dining with - many portions are really enough to feed two people! You'll save calories and money at the same time. If the restaurant has a smaller-portion menu, order off of that if you don't want to share.
These are just a few small ways to cut down on eating more than you need. Fill up on fruits and veggies at a meal so the higher calorie foods are eaten sparingly. Implementing these tips will fill you up longer and keep the pounds away.
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