6 clever tricks to avoid overeating
In this day and age overeating can almost seem like the acceptable norm, but maybe your waistline would beg to differ. If overeating has become a problem for you try these six clever tips to stop the excessive consumption.
1. Reduce your plate size
One simple way to trick your mind into thinking you’re eating more than you are? Use a smaller plate. Many people fill their plate full when they begin eating and feel the need to finish everything regardless of hunger; it’s psychologically satisfying to finish what you’ve started. If you use a smaller plate, logically, you need less food to fill it, and will end up eating less.
2. Never skip meals
When you skip meals, especially throughout the day, it leads you to feel “starving” come night time. As a result, you might overeat come dinner, consequently overloading on fatty foods and carbs because you haven’t eaten all day. Skipping meals can actually ultimately lead to the consumption of more calories overall.
3. Snack well (if you need it)
In order to keep your blood sugar and metabolism stable, consistent eating throughout the day is key. Eat every four hours or so, and have a healthy, high-fibre snack in between meals if you feel you genuinely need it. This will keep you fuller longer and stop you from eating unhealthy foods later. Also, avoid snacking in front of a TV or computer: when your mind is preoccupied it less easily recognises when it has become full.
4. Analyse your body’s signals
Are you actually hungry? Or are you just bored or thirsty? Have a glass of water and distract yourself from the thought of food by participating in another mentally immersive activity. If the hunger thereafter remains, you know you’re genuinely hungry.
5. Change your portion sizes
If you regularly overeat, your stomach expands in size and expects this as its norm. Reduce your portion sizes and your stomach will eventually readjust to its natural smaller size, which is roughly the size of your fist.
6. Consult the Hunger Scale
Still not sure if you’re really hungry? Use this scale to measure your hunger levels and aim to eat only when you are “moderately hungry”-“hungry.” Try to avoid “starving” and “stuffed” at all times.
Stuffed: You feel uncomfortably full and have likely overeaten.
Full: You no longer feel hunger but are finishing your food out of habit, taste or need for completion.
Satiated: You feel neither full nor hungry and are comfortable. You do not need any more food immediately.
Moderately Hungry: Your stomach is growling and you’re about to eat shortly.
Hungry: Your hunger has become distracting and you need to eat in the next hour to avoid “starving.”
Starving: You feel uncomfortable, irritable, dizzy and lightheaded. You are likely to overeat as a result.