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Easy Ways to Prevent Overeating

The epidemic of obesity in America has affected both young and old. Added attention to this problem has become more public due to programs like “Let’s Move.” This program was developed by First Lady, Michelle Obama, to address the epidemic of childhood obesity. However, overeating and obesity is a problem that affects people of all ages. There are some simple ways to prevent overeating without having to go through extreme surgical or medical treatments like Lap-Band procedures.

Slow down

Slowing down the eating process is a simple way of preventing overeating. Web MD states, “Most Americans eat too fast, and, as a result, they take in too many calories before they realize they’ve eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.”

Almost everyone has had the experience of eating too quickly and then feeling a sudden discomfort overwhelm the body because of being too full. This can be alleviated by simply eating slowly. Instead of racing to stuff yourself with forkful after forkful, take smaller bites while leaving space in between. This will help to slow down the eating process and it will let your brain register when enough is enough.

Leave a little on the plate

Parents used to drill the notion in their children’s minds about the importance of finishing the plate. This can become a serious issue in years that follow because it is ignoring the body’s own will to stop eating. Forcing yourself to finish the plate is adding to overeating, even if it’s just a few bites. To counteract this, put it in your mind to leave a little on the plate.

Smaller portions

Many times, your eyes can be bigger than your stomach. It’s tempting to grab the largest steak or the biggest pile of pasta because that is in a moment of hunger. Try to grab smaller portions in the beginning of the meal and it will help with overeating, especially with the foods we most particularly enjoy.

Drink water

Many people forget to drink during their meals because they are so focused on the food. However, drinking water before and during the meal is a good way to fill your stomach. This will allow for extra time during the meal because you will be stopping to take a drink and it will also help with the feeling of fullness. Drinking water is good for you and will be refreshing with the meal, so you might as well use it to your advantage.

Healthy snacks

Instead of starving yourself the entire day and then gorging yourself when the meal comes, try having some healthy snacks between meals. This will help to increase your metabolism and it will help with the impulse to overeat when the meal comes. Healthy fiber bars, raw veggies and water throughout the day can be great ways to tamper down your hunger in between meals.

Regardless of whether you are trying to lose weight, overeating is a problem because it ignores the signals the body is trying to give you. Avoiding overeating is not about starving yourself or not giving yourself the essential calories your body needs. Avoiding overeating is simply a way to keep yourself healthy.