You have good intentions to lose weight. You know you need to eat less and move more. But did you know that one of the best ways to eat less is to eat just enough? That is, do eat when you are hungry, but also stop when you are comfortably full. The key word in that sentence is “stop.” How can you learn to stop eating before you’re so full you waddle away from the table? Virgin HealthMiles has five tips to help you curb overeating:
1. Choose satisfying foods
Foods that fill you up without a lot of calories are high in fiber or protein. They include: whole grain bread, low-fat cheeses, eggs, whole wheat pasta, high fiber cereals (such as All-Bran), baked beans, fish and oranges, apples and grapes. What you want to avoid are foods that are high in fat, sugar and/or refined carbohydrates. Not only are these foods less satisfying and won’t fill you up, but also it’s easier to overeat when they’re on your plate. These include potato chips, donuts, candy bars and white bread, as well as anything else that is highly processed.
2. Curb your hunger
if you skip meals, you’ll become ravenous–and that is likely to lead to overeating. You’re so famished that when you do sit down to eat a meal, you’ll eat anything and lots of it. Allowing yourself to become too hungry is actually a major trigger for uncontrolled overeating. What can you do? Don’t skip meals. In addition, keep healthy, low-cal snacks on hand, such as almonds, apples or carrots.
3. Eat breakfast
Mom was right. Breakfast is the most important meal of the day. Eating a healthy breakfast will speed up your metabolism, which in turn helps you to burn more calories and burn them more efficiently. Scientific studies have shown that people who eat breakfast are more likely to consume fewer calories during the rest of the day and are less likely to overeat at lunch and dinner.
4. Eat slowly
You’re hungry. So you eat. You keep eating. And then eat some more. But wait! Your brain doesn’t get the message to register fullness until you have been eating for 15 to 20 minutes. By then, you may have overeaten. Next time, eat as slowly as you can and chew each bite thoroughly. This allows you to have a better idea of when you’re satisfied so you can stop eating.
5. Don’t blacklist foods
Banning your favorite, high-calorie foods from your diet only makes those foods more enticing. It’s likely your brain will focus on that food to the exclusion of others, causing a craving that will be difficult to ignore. Go ahead and eat that cake or candy or ice cream, but do it judiciously and in moderation. Practice portion control.