Guest Post: Seven Tips to Avoid Overeating
Overeating is so easy to do, particularly at the holidays or on special occasions. We somehow find a way of justifying to ourselves that there’s a reason for us to eat whatever we eat in often excessive amounts. However it’s all a mental game and if you wish to stay on track and not blow all of your hard work in one fell swoop, you need to learn ways to avoid overeating. You need to figure out ways to tell yourself how to avoid such activities and contribute to your greater health. Here we look at some effective mental tips to avoid overeating altogether:
- Keep Your Goals In Front of You. Create a mental picture of what you wish to look like and keep that at the forefront of your mind always. This can come in very handy as a mental trick when you are tempted to eat beyond your limits. Keep your goals in front of you and keep that mental picture of what you wish to look like closeby, and this will truly help to keep you from engaging in overeating.
- Drink Water Before a Meal. If you can trick your mind into feeling as though you are full, then you are less apt to eat too much. Drinking a bunch of water before the potentially big meal is a great way to ensure that you don’t over-stuff yourself. This will give into your hunger and allow you to eat less at one sitting.
- Eat on a Smaller Plate. If your mind gets the trigger that you’re eating a lot of food, then you are less likely to really scarf down the food. If you eat on a smaller plate and fill that up with a good sized portion, you will feel full faster. This will help to contribute to better eating habits and to eat less in one sitting.
- Eat Smaller Meals More Frequently. You can feel as though you are eating all day and this will trick your mind into the feeling of fullness that you are so used to. However if you keep your blood sugar at a manageable level throughout the day, then you will be less likely to overindulge in one sitting than if you space it out across the day.
- Cut Your Meal in Half. This can come in especially handy if you plan on going out to eat as the portions are naturally a lot bigger. If you ask to have half of your meal boxed up before it ever comes to the table or alternatively draw a line down the center of your entrée, your mind will believe you are full and satisfied only halfway through a restaurant portion of food.
- Eat an Appetizer for Your Meal. Again it’s all about practicing portion control but tricking your mind into thinking that you are really full with far less food. Ordering an appetizer can still offer the same delicious tastes, but at a fraction of the portion size and this means far less of an opportunity to overeat.
- Think About Calories as You Consume Them. The old adage goes “a moment on the lips forever on the hips” and it can help to remind yourself of just how much havoc too many calories can wreak on one’s body. Think consciously of what you are eating, focus on what it really takes to make you feel full, and get used to the idea of eating less but feeling satisfied—a change in mindset can do the trick!
Overeating is not really ‘easy’ to avoid, but it is possible. Arm yourself with tips and tricks like these, and you will be well prepared for those inevitable moments of weakness.
Mary Ward writes about various healthcare career topics, including how to choose among online surgical tech programs.
Thanks for the timeless tips. Wonderful ones, and ones I used often, and still do!!
I also like to plan what I will be eating, and that helps too.
I especially thing the smaller plate one has a lot of validity, because I’ve seen it make a difference to my hubby!
I think out of all those recommendations the small plate one is the best. I always use a small plate for my dinner and lunch and I very rarely get seconds, why? Because I am always full!! When I use a bigger plate I end up stuffing myself and feeling bloated (usually, not always). They should just stop making large plates!
That’s some great advice Sagan :).
I meant Mary of course :).
Very good tips! I use salad plates instead of dinner plates and small coffee cups instead of bowls. And it really works…
I started eating every meal with chopsticks (with the exception of soup and cereal). Anything from pasta to crackers & cheese to olives to sorbet. THe extra effort put into my meals makes me eat more slowly (and thus appreciate the food) as well as helps reduce overeating.
This would probably be totally unhelpful to everyone who grew up using chopsticks. One of the keys to success with this method is to be completely inept with them.
Thanks for the tips! In addition to #2, it’s also ideal to drink lots of water throughout the day. Aside from the many benefits of hydration, drinking water keeps hunger at bay thus less chances of overeating.
**giggling** mary is everywhere….
oops didnt mean to hit send.
she needs her own BLOG as her writing is amazingconcise, huh?
Those are smart tips, and definitely applicable. If people just chose one at a time to get into the habit of, they could get through all of them and work through overeating rather effectively.
It’s always good to outline the basics…thanks 🙂
Um… I guess I should stop getting two plates (one full of salads and one full of meats) at every BBQ I go to. My wife and I have been counting calories lately and have seen tremendous results!
Sagan – excellent info!!
I agree with Andrea, using salad plates is great help. My hubby & I use the cut your meal in half every time we eat out. One entree, two plates, please. It saves money & calories.
For me the ‘think of calories’ has had the biggest impact. I am currently counting calories because my awareness of how many calories are in certain meals was way off. I’ve gone back & calculated my favorite meals & was amazed to find they had 2000-3000 calories, just in that one meal. Unbelieveable.
Thanks for the list – looking forward to your Vegan posts!!
I’m excited to follow you along on this challenge, Sagan! Veganism is something I don’t know much about – only that (unfortunately) a lot of people write it off as “weird.” I’m anxious to see what great foods you eat in the next month. 🙂