Three Ways to Avoid Overeating At Meals

Sometimes it is way too easy (and common) to indulge. Maybe we are at a family get together, a work outing, or are just stressed out by life and our responsibilities. But it doesn't always stop there. Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals. (Psst, turn these into habits and ditch the willpower!)

Tip #1: Start with some water 

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food. But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (...just sayin'). Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.

Tip #2: Try eating “mindfully”

You've heard of mindfulness but have you applied that to your eating habits? This can totally help you avoid overeating as well as having the added bonus of helping your digestion. Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful.  Notice and appreciate the smell, taste and texture.  Breathe. This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full. So take your time, pay attention to your food and enjoy every bite. Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish. But don't start there. (Don't worry, you can have some...just after you've eaten your salad). Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”. And these secret weapons are great to have on your side when you're about to indulge in a large meal.

Summary

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

  • Slices of lemon & ginger
  • Slices of strawberries & orange
  • Slices of apple & a cinnamon stick
  • Chopped pineapple & mango
  • Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning.  They're already washed and cut and will help keep your water colder longer.

What are you waiting for?  Life is too short to continue holding yourself back any longer. Take a small step today to change your life.

I would love to guide and support you on your journey! Schedule your free Transformation Discovery consultation now! You are capable of much more than you realize.  You can have the life you've always dreamed of and this can be accomplished by committing to yourself and taking small baby steps every day.

Disclaimer: This blog is not intended to diagnose, treat, prevent or cure any illness or disease.

The information provided in this blog is for general educational purposes, has not been reviewed nor approved by the FDA and is not intended to take the place of advice from your medical professional, licensed dietitian or nutritionist.

You are solely responsible for your health care and activity choices. Participation in this blog does not constitute a client-coach relationship.

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