Overeating has become a normal issue for so many people around the world because of stress, boredom, or even emotional states. Others might be overeating simply because they love food and want to indulge in it without a care. The occasional indulgence is natural, but frequent overeating brings weight gain and other health-related problems, like digestive issues. Fortunately, this is where the conscious eating habit comes in-to take control over your portions through mindful eating habits.
Tips To Avoid Overeating
In an exclusive interaction with us, our expert, Pooja Singh, Dietician at ShardaCare- Health City, Greater Noida, shared some effective tips to help you avoid overeating and maintain a healthier lifestyle. Here’s what you need to know!
1. Use Smaller Plates and Bowls
The best way to avoid overeating is by eating mindfully. So, play a trick on your brain by using smaller plates and bowls. It will also help you to manage your portions. According to expert Pooja, she had experience as a dietician, where people used to eat less food when they have it in smaller dishes. The reason behind it is that the person gets the illusion of having a full plate.
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2. Eat Protein-Rich and Fibre-Rich Foods
This takes a longer digestive time and increases satiety for a more extended period. So include more proteins in the diet like the leanness of chicken or fish, tofu, eggs, and legumes to supplement the addition of the most satiety-inducing fibre intakes, including vegetables, whole grain intake, and nuts.
3. Emotional Eating Awareness
Many people eat for comfort during emotional stress, boredom, sadness, or even elation. Recognising these triggers and replacing the activities with exercise, journaling, or a hobby are great ways to end this vicious cycle.
4. Plan Your Meals and Snacks
A structured eating plan can help avoid impulsive and excessive eating. Prepare healthy, portion-controlled meals in advance and have nutritious snacks available, such as fruits, yoghurt, or nuts, to avoid reaching for unhealthy options.
5. Use the 20-Minute Rule
It takes your brain almost 20 minutes before it believes it's full. If you feel like you need to get a second serving, wait for almost 20 minutes and see if you are still hungry; most of the time you will find that you are satisfied.
Also Read: Start The Day Right: Expert Shares Five Morning Nutrition Tips To Avoid Overeating
6. Don't Skip Meals
Skipping meals may make you starve and increase your chances of overeating at the next meal. Always ensure that you eat balanced meals at the right time to maintain stable blood sugar levels and check off hunger.
7. Sleep Enough
It also breaks the hunger-regulating hormones, hence increasing the desire to eat more or consume more unhealthily. Quality sleep can be from seven to nine hours per night in order to facilitate healthy eating and well-being.
Bottomline
Overeating is a habit that can be altered with mindful practices and small adjustments to one's daily routine. All it takes is being more mindful of one's hunger, making healthier choices at the moment of need, and paying more attention to eating habits. Start implementing these tips today and enjoy having a healthier, more mindful approach towards eating!