HOW NOT TO OVEREAT?
Sometimes enough is never enough and oftentimes enough should be enough.
The “enough” when it comes to the subject or overeating is a delicate one. Overeating is something that happens to most people at some stage of their lives for so many complex reasons.
The most practical solution to overeating, apart from understanding the reasons why, is to have a practical checklist we consult…
When Enough Is Enough: How Not To Overeat
Learn the art of mindful eating.
Eating in front of the TV or computer can lead to mindless eating. Mindful eating is vital to allow our brains to register that we are full. Pay attention to the texture, taste, colours and flavour of each mouthful and you’ll be sure to feel more satisfied after your meal.
Don’t make the large plate mistake.
Optical illusion can make us eat more than we think. Larger plates can make a serving of food appear smaller, however smaller plates can lead us to misjudge the same quantity of food to be significantly larger.
Hydration is key.
Often when we think we’re hungry we’re actually thirsty. Drink a glass of water and wait 20 minutes before reaching for a snack.
Pack in the protein and never skip breakfast.
Protein keeps us fuller for longer, which results in eating less throughout the day. A protein rich breakfast is absolutely vital to keep hunger at bay.
Find your grace around food.
Meal times shouldn’t be a race to the finish line. Take your time to chew, put your fork down between each bite. Savour the flavours to give your brain time to register that enough is enough.
Detox your kitchen, car and desk.
If you find yourself polishing off a whole packet of cookies, it may be time to eliminate them from your living space. Processed foods can be highly addictive, so why torture yourself by keeping them within arms reach?
Clear the kitchen space.
Clear the kitchen space immediately after cooking. If food isn’t left out, you’ll be much less likely to go back for seconds.
Don’t use food to change your mood.
Emotional eating never resolves the underlying issue and leads to guilt and shame. Always have a list of non-food related self-soothing activities to hand. By having a relaxing bath, taking a walk or watching your favourite programme, you can lift your mood in a natural and healthy way.
Thank you, Lily x
Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC
Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.
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