Does this sound familiar — you wake up early in the morning and tell yourself, ‘this is going to be a healthy day. I’m going to exercise and eat great starting today’. Perhaps you get off to a great start, but then you get busy throughout the day and hours go by without eating. When dinner hits, you’re starving and end up eating way more than you had planned. Then half hour later, you feel full and upset with yourself.
This is a common occurrence, but there are ways to prevent overeating. Apply these 6 strategies, and notice the difference!
1) Drink water before and during mealtimes. People often confuse thirst for hunger and end up eating when they should just be hydrating.
2) Eat nutrient dense foods. Empty calories tend to increase leptin resistance which makes you feel hungry all the time. Instead, eat ‘healthy’ foods that are high in protein and good fats. They will make you feel full faster and for longer.
3) Have a smaller plate. Having a smaller plate forces you to have smaller serving sizes. We’re much less likely to over-eat if it means going up for ‘seconds’.
4) Track your calories. Not everyone likes tracking calories, but it’s a surefire way to prevent over-eating. Knowing exactly how many calories you’ve had throughout the day will dictate how much you can eat later on.
5) Eat slower. Fast eaters don’t give their body enough time to send the signal that they’re too full. So they feel hungry and keep eating until it’s too late. The slower you eat, the more accurate your body will be at telling you when you’re full.
6) Graze. Grazing is eating smaller meals throughout the day. This practice prevents you from going in to a meal starving, because you’ve probably just ate a couple hours ago.