Practice portion control and mindful eating techniques to maintain a healthy weight, avoid overeating, and cultivate an harmonious relationship with food. Begin by becoming aware of hunger and fullness signals as well as serving sizes.
Avoid eating for non-hunger related reasons such as boredom or depression and seek treatment if necessary.
1. Use smaller plates and bowls
Portion control is key to eating healthily. Overeating high-calorie food leads to weight gain and health complications such as diabetes and heart disease. There are various simple strategies available for controlling portion sizes such as using smaller plates/bowls, reading food labels, cooking at home or asking for takeout boxes when dining out – these all can help control portion sizes effectively.
Home meals should be prepared using smaller dishes and served from food storage containers instead of large platters and bowls to help you eat less by making single servings look larger than they actually are. Eating slowly without distractions such as watching television can also help your brain register fullness more quickly according to this Healthline article.
2. Practice mindful eating
Mindful eating involves becoming aware of and responding appropriately to hunger and fullness cues, while simultaneously appreciating all aspects of food experiences such as textures, flavors, aromas and visual appeal.
Mindful eating practices like portion control can help you feel more satisfied from less food consumption and minimize mindless snacking or hasty meals.
Mindful eating may help support your weight loss efforts by decreasing stress hormones that trigger overeating and abdominal fat build-up, but it doesn’t promise direct weight loss; rather, mindful eating simply helps you reach a weight that feels healthy for your body while providing enough food to ensure optimal health benefits.
3. Pay attention to your hunger and fullness cues
Mindful eating involves paying attention to both hunger and fullness signals. One effective way to practice mindful eating is to create a distraction-free dining area (no TV or phone distractions!) and eating slowly.
Slow eating allows your brain to register feelings of fullness more accurately, enabling you to control portion sizes more effectively while simultaneously enjoying each bite more fully.
Try deliberately savoring your food by taking time to notice all its flavors, textures and smells while chewing slowly. Additionally, if you feel hungry try rating your hunger level from 1-10 where 1 is starving while 10 means full!
Do not forget to drink plenty of water – staying hydrated will keep your digestive tract functioning at its best and will improve overall digestion.
4. Eat slowly
Take your time when eating; taking it slowly increases enjoyment, reduces portion sizes and can help you stop when you feel full. Avoid distractions while eating such as TV, music or reading and chew your food slowly before setting down your fork between bites to prolong the enjoyment of your meal. Also try shelled oranges or pistachios in their shells which require shelling or unwrapping to slow your eating speed further.
Eating at regular times and choosing nutritious whole food options with limited saturated fat content are keys to maintaining an ideal diet and eating pattern. Be sure to discuss this issue with a dietitian or mental health professional if overeating becomes frequent; breaking old habits while developing new ones takes time but is worth the effort!
5. Drink water
Overeating can occur for various reasons. Recognizing and gradually replacing any triggers of overeating with healthier habits may help stop this issue from reoccurring. For instance, if you often eat while watching television or working on the computer, perhaps taking steps such as leaving these distractions aside when it is time for meals can help alleviate overeating altogether.
Try opting for water when eating instead of sugary beverages when filling your stomach, which will add no additional calories and can help make you feel fuller faster, helping reduce overall food consumption. Make sure you drink enough each day; if needed, seek assistance from a registered dietitian for guidance in managing how much to take in.
