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Posts Tagged ‘avoid overeating’

Whether you eat because you feel hungry, sad or bored, you could be overeating without even knowing it. This needless eating could open doors to weight problems and obesity later in life, if it’s not already present. With the holiday season coming into full swing and the end of the year within sight, the feast extravaganza which occurs this time of the year can really wreak havoc on your diet and negate any success you may have recently made.

But don’t worry, there is hope! There are several things which can be done in order to prevent any unnecessary eating that may happen during these wonderful, festive times. Below are suggestions to prevent overeating. 

Eat Balanced Meals throughout the Day

Having consistent meals throughout the whole day will help you feel full longer, and prevent you from becoming too hungry which may cause you to overdo it on snacks. While this is a valid point throughout the year, it is especially important during the holiday season when you may tend to put off on eating any decent meals until later at night when you binge on huge dinners. Well-balanced dinners should include protein, fat, and unrefined carbohydrates to keep blood sugar levels steady. A low blood sugar level will bring about weakness and hunger, thus increasing the risk of ignoring any diet you may be on and pushing you to overeat. 

Drink Plenty of Water

This one should be a given; drinking plenty of water will control your appetite and keep your hunger at bay. Our bodies are 70 percent water, and drinking even just a single glass of water approximately twenty minutes before you sit down to eat a meal can greatly restrain your hunger. This is because drinking water will leave less room for actual food, and it will lessen the urge to eat bigger portions in order to compensate for the extra room. An interesting note: sometimes you confuse hunger for thirst. For example, when you are beginning feel hungry and grab a quick snack, yet still feel unfulfilled, it is probably because you were actually thirsty. This unnecessary snack could have easily been prevented if water was drunk on a steadier basis. 

Have a Complex Snack before a Meal

Twenty minutes before you are to have your meal, eat a healthy snack. A great way to reduce hunger is by eating snacks that have lots of complex carbohydrates such as whole wheat or other whole grains.  If wheat and grains aren’t your thing (or you can’t eat wheat due to a gluten intolerance), try a soup instead. This soup should be eaten slowly, and would ideally include some potatoes, vegetables, and some lean meat. When you finish eating and it’s time to move onto the main course, you will already be a little full.   

Slow it Down

Eating meals too quickly can leave you still feeling hungry after you finish. If you are at a buffet or are attending a large dinner serving many dishes, such as on Thanksgiving Day, don’t hurry in between plates. This will allow your stomach enough time to digest the food you’ve already ingested, and determine if you really do need more food. Remember – it takes a full 20 minutes for your brain and stomach to let you know when you are full.

Avoid Emotional Eating

This point can be a bit complicated, as there are a number of eating disorders that stem from emotional eating. If you are only eating because you are bored and feel that there is nothing else to do, try doing a bit of exercise. Working out will keep you occupied, elevate your mood, and curb your appetite. If you are eating out of sadness or nervousness, the answer isn’t so simple. Try talking to your closest friends or family members and keep yourself busy with other tasks like chores, favorite hobbies, or listening to music instead. If you are bored, yet recently ate, try cooking a complicated meal. This will give you something to do, take a while to make. And by the time you complete your meal, your appetite will be peaking and you’ll be ready to eat that filling, home-cooked dish!