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!
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.
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.
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!
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:
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!
It Takes Guts Nutrition
Katanne Belisle RHN
Gut Health Specialist
Whitehorse, YT, CAN
What Clients Are Saying
"I was plagued by a myriad of digestive and inflammatory issues and after months of discomfort I was fortunate enough to meet Katanne. Her insight, intuition, knowledge and caring attention has made it possible for me to heal and thrive with a new understanding of the food I eat. I am now healthier, happier and have more energy than I have had in quite some time. " ~ Steve T.
"Katanne gives well balanced information versed in first hand experience and research. After seeing various health professionals over the years, doing my own research, trials and tribulations, I can (say) that this is the real deal, and that what she provides people is a holistic, realistic approach to healing oneself through food" ~ Elizabeth G.