Overeating can happen at any time without us even being aware of it. It is important that we assess our food habits and stop to think if we are ingesting unnecessary calories! These strategies can help us do so.
Don’t allow yourself to get too hungry
Having long gaps between meals or skipping meals will invariably lead to overeating. This results in the blood sugar levels dropping so you crave something that is calorie-dense. When you sit down to eat, you feel famished and end up eating larger portions of food since your body is not in sync with the feelings of fullness that the brain is sending. This can happen in less than 20 minutes, even before you realise it!
Sip water before a meal
Drinking water before a meal helps you eat less; it is devoid of calories. This helps you feel full so that you are not eating too much food and can opt for smaller portion sizes without feeling deprived. Pour yourself 2-3 glasses of water 30 minutes before your meal, so that when you sit down to eat, you may not feel too hungry.
Wait before getting up for second helpings
Sometimes we eat extras because the food tastes or looks good and not because we are actually hungry. It helps to pause between bites, this gives the body time to enjoy each texture and flavour while also helping you feeling satisfied. Before you load up on seconds, ask yourself if you are still hungry or if you are eating extra for other reasons.
Practise portion control
This is perhaps one of the best ways of getting a balanced diet while also limiting on the amount of food eaten. Mentally divide your plate into 4 quarters, now fill these with food. One quarter for a carb (rice/ chapathi/ dalia/ quinoa, etc.), the next quarter needs to have a protein (either a vegetarian or non-vegetarian source, cooked in less oil in a healthy way- grilling/ steaming/ tava fried with less oil, etc). this could include- daal/ pulses/ legumes/ egg whites/ fish or skinless chicken. Now we are left with 2 quarters, fill this with vegetables- both raw and cooked- sabzis and salads. You can end your meal with a small katori of curd or a glass of buttermilk (add Ajwain seeds or flaxseeds and a pinch of salt, if needed).
Looking at such a plate, you can see that it has a variety of nutrients and lots of colour. This shows that you are getting a good balance of macro and micronutrients.
Eat mindfully
In today’s fast paced lifestyle, some of us hardly have time to eat healthy. We are rushing to work, running errands or caught up with so many other things on our to- do lists. Sometimes meals get skipped, and for those of us who do manage to eat, we do it on the run! While eating, we may be scrolling through a presentation/ reading work e-mails or driving to work. On the other hand, when we are back home after a tiring day, we like to zone out in front of the TV with our dinner or evening snack. This can lead to us eating up to 50% extra calories than what we normally would. The duration of the program that we are watching could also increase calorie consumption.
Start well
We usually start our meals with rice or chapathis that go along with a daal or curry. Sabzis and salads if present, are placed on the side of our plates. This leads toa higher consumption of carbohydrate-based foods and we miss out on nutrients from vegetables. Instead, try switching things around, you can start your meal with a bowl of soup and salad/ sabzi, then move on to your carbs. This will prevent overeating due to the fiber content of the vegetables and soup being a filling food.
Avoid unhealthy patterns/ habits
We also need to break past unhealthy food habits. You may recognize some of these- drinking tea or coffee throughout the day, a sweet after lunch and dinner, high-calorie, deep-fried snacks, a samosa on the way home. If you want to stop overeating, you need to assess these habits. A food diary is a helpful tool to note the foods you are eating.
Are you stressed?
Watch out for comfort foods! Stress causes us to crave foods that are high in unhealthy fat, salt and sugar. It also distorts our sense of fullness. It is important to practise stress management techniques so we do not reach out to food to help us cope.
Are any of these tips helpful? Try them and let us know how these strategies helped prevent you overeating!
References
8 Clever Ways to Prevent Overeating. (2018). Retrieved from https://www.verywellfit.com/ways-to-prevent-overeating-4125851
13 Science-Backed Tips to Stop Mindless Eating. (2018). Retrieved from https://www.healthline.com/nutrition/13-tips-to-stop-mindless-eating#section8
How to Stop Overeating: 7 Natural Ways to Try Now - Dr. Axe. (2018). Retrieved from https://draxe.com/how-to-stop-overeating/
Top 10 Reasons For Overeating | realbuzz.com. (2018). Retrieved from https://www.realbuzz.com/articles-interests/nutrition/article/top-10-reasons-for-overeating/
Twins, T. (2018). 10 Ways to Avoid Overeating. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/4983/10-ways-to-avoid-overeating