How many times have you let your eyes get the best of you? You end up eating more than you planned for, and even more than you were hungry for, and then leave the table feeling guilty about it. We’ve all been there. Here are some tips and tricks to keep in mind to prevent it from happening again!
Ways To Stop Overeating:
1. Eat at regular intervals:
When you go too long without eating, it’s only normal to overeat at the next meal. Your blood sugar has likely dropped and you are feeling low on energy. Your body thinks it is making up for lost calories and is trying to get back to equilibrium. To prevent this, eat regular meals and snacks throughout the day. If you’re not hungry at meal time, still try to eat something small (like string cheese and a piece of fruit) to maintain your blood sugar.
2. You’re not eating enough:
If you’re trying to survive on minimal calories, it’s only a matter of time until your body catches up with you, whether that looks like one binge-worthy meal or a day of hungrier eats. Instead, try to eat a reasonable amount of nutrient-dense calories for your lifestyle.
3. Change your food environment:
Are you someone who has bags of chips and store-bought cookies littering your kitchen? If so, it may be time to rethink the foods you’re buying and leaving out on the counter. Try replacing those foods with nutrient-dense options, like fruit and vegetables. Not only do they have fewer calories (and more nutrients), they also may not seem as appealing in that moment of weakness. The old adage, “out of sight, out of mind,” can really work to your advantage!
4. You’re dehydrated:
You may have heard that it’s common to mistake thirst for hunger, and it’s completely true. Our bodies try to give us signs of hunger, ranging from a growling stomach to a bulging headache. But, some of these are signs that we need more water, too. To be sure, keep a water bottle with you throughout the day and sip on it often. While 8 glasses a day may be good for the average human (you may need more or less, depending on many factors), check your urine colour. It should be a light yellow colour. If it’s concentrated and a dark yellow, you need to drink more.
5. You’re eating the wrong foods:
Are you balancing that bacon with a colourful abundance of fruits and veggies? Getting enough fibre and healthy fat? Each meal should have a combination of complex carbohydrates, lean protein, and fruits and vegetables, as all in unison contribute to a balanced meal and satiety. If you’re eating mostly processed foods or stocking up on high sugar options, you may be missing the protein and fibre you need for satiety, causing your brain and body to continue to seek foods to satisfy itself. Try including protein and a fibre-dense vegetable and complex carbohydrate at each meal. And use HowUdish to help you find the dish that’s fit for you.