Who doesn’t like to eat? Not too many people, I don’t think. We are a food culture. There is food everywhere and so many things are centered around eating. It can make it difficult to not overeat. We often get together for dinners and lunches with friends and family for celebrations or just to catch up. I don’t think we should stop enjoying food. I just think we should be more mindful when consuming it, so we can continue to enjoy it without over doing it.
Tips on how to not overeat, but still enjoy food
- If you know when you will be eating your next meal, have a glass of water about half an hour beforehand.
- Have you ever paid attention to how fast you eat? Do you eat so fast that you barely remember eating what you just ate? Slow it down, take your time. It’s not a race. You’ll enjoy it more if you pay attention and remember it. Try to eat when you don’t feel rushed.
- If you have trouble eating slowly, try putting your fork down between bites as you chew.
- While you’re chewing, pay attention to it. Think about how it smells and tastes. Think about the texture.
- Another way to enjoy your food is to remove distractions while you eat. Don’t eat while you’re working or bingeing on Netflix.
- Start with a small portion. This is easier to do if you use a small plate. You might feel deprived if you have a big plate with a small amount of food on it.
- Don’t eat until you feel stuffed. Eat until you feel about 70% full. On a scale of 1-10, with 1 being extremely hungry and 10 being completely stuffed, eat until you feel comfortably full. Your brain takes about 20 minutes to catch up to knowing that you are full. So again, slow down.
- What kinds of foods you eat will make a huge difference too when you’re trying not to overeat. Choose nutrient dense foods over foods that have a lot of calories, but don’t provide a lot of protein, good fats, vitamins and minerals. If you eat less nutrient dense foods, you’ll feel hungry again sooner and end up eating more frequently. If you eat more frequently it will probably result in the consumption of too many calories.
The main take away is, if you slow down and take the time to appreciate what you’re eating while you’re eating it you’ll feel satisfied more easily. Feeling satisfied more easily will lead to less overeating. You won’t be seeking out more food to ease your cravings. Enjoying your food will help you eat healthier. Healthy eating isn’t just about eating less, and eating less doesn’t have to feel like deprivation.
Have you tried any of the above tips or have any tips of your own to share? Let me know in the comments below!
