Whether it be emotionally charged, out of boredom, or pure mindlessness at the table — overeating is something we’ve all done.
Our culture tends to overeat in general with larger portions than ever, but you may be surprised how much smaller of a portion you can eat and feel satisfied. Unfortunately, we’ve been programmed to eat until we are super stuffed, instead of eating enough to satisfy our hunger.
No matter your reason to overeat, there are some simple tricks you can use on a daily basis to make sure you’re more mindful of your eating.
Some of my favorite tricks are…
- Drink more water
This may sound like a no-brainer, but the majority of people do not drink enough water. Dehydration accounts for countless ailments and symptoms we have on a regular basis. You may not realize your low water intake is related. For example, hunger and cravings are often forgotten about by drinking a tall glass of water. A few options to increase your water intake include a large water bottle that will encourage you to drink more, use a water intake app, or challenge a friend to join you for accountability — do whatever is necessary to stay properly hydrated. You’ll find your cravings fade away and you’ll be less likely to overeat. - Don’t eat while distracted
Whether it’s in front of the TV or while playing with your phone on your lunch break, distracted eating can cause you to eat more than you were planning to eat. Even if you only have a limited portion in front of you, you won’t feel satisfied when you’re done, making you more likely to grab something unhealthy to “fill” you up the rest of the way. Be mindful when you eat, and you’ll find more satisfaction. - Write it all down
Sometimes, we’re unaware that we’re overeating, which is even worse. Keep a food journal with you and jot down every little thing you eat, even if it seems like a small amount or unimportant. It also helps to note how you’re feeling so you can correct behaviors once you spot a pattern. This step can make a huge difference if you have a goal to lose weight. - Focus on your portions
Instead of putting all the food on the table for the whole family to grab, portion it out, at least for yourself. You should have a well-rounded meal with plant-based items taking up the majority of it, followed by a lean protein, and then a healthy carb. Choose a smaller plate too so you’ll trick yourself into thinking you’re eating
a more significant portion. If you still feel hungry after eating your plateful, add a 1/2 portion of more food and pay attention to your fullness. - Take it home
Even with healthy lifestyles, there will be times you go out to eat with friends or family. Don’t order a plain salad that you’re not excited about. A healthy lifestyle doesn’t have to be bland or
boring. Make a healthy choice and ask your server to box up half the order from the start or see if someone is willing to split the portion with you. If not, you’ll have another perfect portion for tomorrow, which will make you look forward to lunch! Ordering a healthy appetizer and pairing it with a side salad is another great
way not to overeat, but still, leave satisfied.
These little things make a big difference in keeping you from overeating, and they’re so simple to do, they’re effortless.
What’s your trigger for overeating — boredom? Zoned out in front of the TV? Or is based on your emotions?
If you’d like to connect about your weight loss goals, click here to schedule a Weight Loss Breakthrough Strategy Session.
I open my calendar to a limited number of these Free 45 minute sessions to help you connect more deeply with your goal and gain at least 1 actionable step to take toward it. I’d love to connect with you soon to support you in your journey.
