Tips to Avoid Over Eating
Avoid the extra serving or the boredom binge
Sometimes, it can be hard not to overeat. You eat a healthy meal at home, think you’re doing well, then you head out and all of a sudden you’re surrounded by anything and everything. You don’t even need to be hungry to have the idea placed in your head and next minute you find yourself eating foods that you have worked so hard to avoid. Or maybe you get bored and snack a little too much, or just plain over eat because it tastes good! Well the following strategies may help stop all that!
Add Cinnamon or Vinegar to Your Meals
Control your blood sugar levels by adding these super spices and flavours to your foods and beverages making your food both tastier and healthier. Vinegar, which has been shown to lower the glycemic index, (meaning you metabolise the food slower) adds acidic flavour to salad dressings, sauces and roasted veggies without a lot of calories.
For the sweet option, add cinnamon to everything from coffee and smoothies to chilli. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine—this keeps you full longer, and helps prevent the post meal low.
Eat When You’re NOT Hungry
Its common knowledge, when you get really hungry, you overeat. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again and so you overeat again.
Instead of trying to resist hunger, try to avoid it altogether. Plan and time your meals and snacks and eat when you’re either not hungry or only slightly hungry, this way you’ll eat less and tend to eat more slowly.
Drink Water, not Liquid Calories
Not only can dehydration cause fatigue and brain fog, it can also cause a sensation that’s easily mistaken for hunger. On the other hand, liquid calories such as juices and sodas don’t fill you up, and their rapid digestion causes insulin spikes. So stick with sparkling or still water, perhaps even flavoured with lemon, strawberries or cucumber, but don’t pack your drinks full of calories.
Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.
Have a Small, Flavourless Snack Between Meals
Doing this once a day can dramatically reduced your appetite. This is because it regulates ghrelin - a hunger hormone. For this to work, the snack must be flavourless, and you should consume nothing else but water for at least an hour before and after the snack. A handful of natural almonds will do the trick.
Eat then leave
It’s inevitable, our willpower is reduced when we’re hungry. And when it comes to heading out there is way more tempting junk food outside the home than in it. With this in mind you should fill up on healthy food before leaving home. Keep a healthy snack of almonds or vegetable chips close by the front door, and eat some before you leave home.
From the moment you swallow food till the time you feel any satiation from it, there’s a delay. This delay is usually between 10-30 minutes. Because of this delay, we tend to eat more food than we really need. And the faster we eat, the more we tend to consume, particularly later on in a meal. You should aim to chew each bite 10 times. This will cause you to eat more slowly, allowing your mind to catch up to your stomach. You’ll also enjoy your food more when you take the time to savour the flavour.