Three Ways to Avoid Overeating at Meals

Sometimes holiday feasts are just amazing, and Easter is no exception.

And it's not just the abundance of delicious food but also the people and the ambiance.
 
It is way too easy to indulge on those days.

And it doesn't always stop there.

Sometimes we overeat on regular days. Or at regular meals.  Or All. The. Time.

This past winter, when events in my life seemed unbearable, I would eat way too much at dinner –   I was trying to fill up a big empty hole that the day had not filled.
 
 Here are three tips to avoid overeating at meals that work in any mood, place or party.  

Turn These Into Habits and Ditch the Willpower!

 -Tip #1: Start with Water
 
When your stomach is growling and you see and smell amazingly delicious food - it's too easy to fill a plate (or start grabbing some samples with your bare hands) and dive into the food.

However, did you know that it's possible to confuse the feeling of thirst with that of hunger?

Your stomach may actually be craving a big glass of water rather than a feast. This is very probable in the North during the winter when indoor heat or cold air saps your moisture!
 
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. 

Not only will the water start to fill up your stomach before you get to the buffet, but drinking enough water has been shown to improve digestion and increase metabolism.
 
Win-win!

Tip #2: Be in Your "Eatmosphere"
 
You've heard of mindfulness but have you applied that to your eating habits?
 
This can help you avoid overeating as well as benefiting your digestion.

Just as being mindful when you meditate helps to focus your attention on your breath and the

present moment, being mindful of your eating environment helps to focus your attention on the meal.

Try taking note of your surroundings: the ambience, the music, the buzz of conversation and laughter - and how these fill you up emotionally.

Take smaller bites, eat more slowly, chew more thoroughly, and savour every mouthful.  Notice and appreciate the smell, taste and texture. Breathe. Enjoy.
 
Eating slower often means eating less.  The more you chew, the more you mix your food with saliva and leptin – the hormone that decreases appetite.
 
When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full!  So take your time, pay attention to your surroundings and food - and enjoy every bite.
 
Tips: You can also try eating off of a small plate, and putting your fork down between bites.

 Tip #3: Start with the Salad
 
Yearning for that rich, creamy main dish?
 
But don't start there.  (Don't worry, you can have some...just after you've eaten your salad).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They're “satiating”and these secret weapons are great to have on your side when you're about to indulge in a large meal.

Raw veggies also contain live enzymes that help you to digest your meal more fully, meaning you won't be snacking later becuase you feel like you are still "missing something".   Another win-win!

In Sum...

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
 
Recipe: Tasty Pre-Meal Water Ideas
 
If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:

• Slices of lemon & ginger
• Slices of strawberries & orange
• Slices of apple & a cinnamon stick
• Chopped pineapple & mango
  
• Wild blueberries & raspberries

 
Tip: You can buy a bag of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning.  They're already washed and cut!