Stop Over Eating!

Have you ever had this problem? You finish eating a meal or snack but you just aren’t satisfied. So you go back for more and it still is not enough!? Then pretty soon you’re eating for two and wondering what the heck happened!!

It can be discouraging to over eat especially after trying everything to be healthy and stick to appropriate portions. In this article I outline the best ways to minimize mindless snacking and take back control at meal times so you can give up guilty snacking and over eating for good!

Plate your meal.

When you start a meal with all the food already on your plate, you are less likely to go overboard on your portions. Plating your meal allows you to sit and relax while eating a wider variety of foods like healthy oils and fiberouse whole grains. These nutritious whole foods have a huge impact on our hunger and fullness ques. Here is a great example of what your healthy plate might look like from Harvard University .

Eat Slowly

Eating too quickly leads to poor digestion, weight gain and overeating. According to Brian St. Pierre, MS, RD When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal. Try chewing each bite at least 10-15 times this can increase digestive hormones in our mouth like amylase that help by breaking down our food so it is easier for our bodies to absorb.

Brian St. Pierre, MS, RD

Sit Down

When we eat on the go we are disconnected from our food. We tend to rush through the meal barely tasting what we are eating. No wonder food seems to disappear when we are in the car or doing other chores!

Pay Attention

Stay connected with your meal and the people whom you are sharing food with. Sharing food is a bonding experience for families and friends who come together and celebrate. If you are dining alone don’t worry, try telling yourself a story about how the food tastes and feels to stay in the moment.

Be More Mindful

Everything on this list can be achieve with the goal of mindfulness. When you slow down, plate your food, sit and truly enjoy the food you are creating a unified experience between your mind and your body. This is the best way to honor your hunger cues so that you can eat good food and finally feel satisfied!