The amount of food we eat is often tied in to many things besides appetite, from emotions to boredom to habits. It's a lot healthier to just eat when you are hungry and stop when you're full. Sounds simple enough, right? But in this culture of fast food, fad diets and the prevalence of eating disorders, it's becoming less and less common to pay attention to natural hunger cues. If you feel like you tend to overeat, follow these steps to keep yourself from overindulging:
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Remove Tempting Foods From Your House. Have you noticed that you tend to eat more of your favorite treats when they're sitting in your fridge? If there are certain things that you can't help eating, don't keep them in your kitchen. For example, if you really love chocolate ice cream, treat yourself to a scoop when you're out and about sometimes, but don't keep it at home.
Put Less Food In Front Of You. You've already heard about portion control, but here's a little trick: use dinnerware that is smaller than what you're used to. Get some plates that are a few inches smaller, and you will automatically serve yourself more reasonable portions. Even the size of your serving spoons can make a difference. According to one study, people eat less ice cream when the serving spoon is petite.
Eat Mindfully. A somewhat new idea to Western culture, mindful eating basically means paying attention to your whole eating experience rather than eating absentmindedly. For example, really pay attention to the taste of your food as you chew it. Don't rush through your meals. Don't eat when you're distracted or in a hurry. When you eat on the go without really thinking about it, you're more likely to ignore your natural hunger cues and eat too much.
Choose The Right Foods. Pick foods that make you feel full and include a lot of protein and fiber. That way, you'll feel satisfied before you consume too many calories. Fiber, in particular, increases feelings of fullness while curbing your appetite. It's also slow to digest, which means you will feel fuller longer. Fiber-rich foods include beans, whole grains, fruits and vegetables.
Don't Automatically Assume You Need More Food. It takes 20 minutes for your stomach to send your brain the signal that it's full. This can be a problem if you tend to eat too quickly. To slow down, make sure to place your fork down on your plate between bites. Chew your food slowly.
Stay Hydrated. Drink water before and during your meals. According to one study, those who drank two full glasses of water before meals consumed fewer calories, lost more weight, and became fuller sooner than those who didn't. Try to drink at least one glass of water before each meal, and then have another one while you're eating.
Take Leftovers Home. When you go out to eat, you may notice that the portions tend to be larger, and it's true. Restaurant portions are usually at least twice as much food as you need in one sitting. Don't be afraid to eat just half of your meal and take the rest home.
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