Overeating can happen to anyone for different reasons. Overeating causes our digestive system to over work. The body focuses primarily on digesting the food, which can reduce energy levels. The metabolism slows down, and other symptoms may occur such as bloating, stomach pain, feeling tired or lethargic. In the long haul, overeating can cause other health complications including but not limited to issues with the heart, skin, hormones, brain, eating disorders, extreme weight fluctuations, decreased energy levels and more.
Below are 5 tips to help avoid overeating. Think of them as habits. By practicing these habits daily, eating normal portions will become much easier to achieve.
1: Eat Slowly and Steadily
Our brains take around 20 minutes to register that we are full. By eating slowly, we allow time to receive that signal. Also, chewing food thoroughly makes it easier to digest and absorb nutrients. Try taking smaller bites of food and chewing each bite 20-30 times before swallowing. When we take the time to eat slowly and steadily, we can enjoy and taste the food more.
2: Eat at The Table
The habit of sitting down to eat at the table helps us to eat mindfully. When we eat elsewhere like by the fridge, pantry, couch, bed, or desk it is easier to get distracted or even reach out to grab more food. Eating at the table is also a great time to bond with loved ones and maybe even talk about how delicious that recipe came out!
3: Eat at Regular Times
Ideally, it is recommended to eat 3 full meals and 3 snacks a day. Write down the times you will be eating your meals/snacks and set alarm reminders to help you remember until it becomes a habit. You can adjust the times depending on your schedule. Here is an example:
- 8:00 a.m. – Breakfast
- 11:00 a.m. – Morning Snack
- 1:00 p.m. – Lunch
- 3:00 p.m. – Afternoon Snack
- 6:00 p.m. – Dinner
- 8:00 p.m. – Evening Snack
4: Avoid Skipping Meals
When we skip meals, we tend to overeat in the following meal. This is why it is important to eat at regular times (see tip #1). If you are having a busy day and don’t have the time to prepare a full meal, eat a healthy snack such as an apple or granola. This is a much better option than not eating at all.
5: Avoid Multitasking While Eating
When we eat, and do other activities at the same time, we lose track of what we are eating, how much, and for how long. When eating, avoid watching TV, using your computer, cell phone, tablet (all electronic devices), driving, etc. Simply enjoy the delicious healthy meal in front of you.
As a call to action, try implementing at least 2 of these habits for the next 7 days. You can do it!
Juliana Salazar
Vitality and Wellness Coach
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