How to Stop Over-Eating

Is there anyone out there who doesn’t have a tendency to overeat from time to time? I’ve certainly never met a person who hasn’t overindulged – in fact, that’s a major reason why many people gain weight! I’m Wendy Corr, and in today’s Wellness Tip, I’ll give you some tips on how to keep that urge to binge in check!
When food hits your stomach, your body usually sends a signal that says, STOP! You’ve eaten enough! But either because we’re distracted, we’re eating too quickly, or the call of addictive food is overriding your body’s signals, we keep putting that food in our mouths. Here are a few ideas to help you listen to your body and eat healthy portions:
First, drink two 8 ounce glasses of water before every meal. Water fills you up, so you feel satisfied and eat less. Plus, you’ll be sure to get your quota of water in for the day!
Also, boosting the quality of your breakfast will help you power through your morning. Eat plenty of protein and some healthy fat – for example, two or three eggs and a half of an avocado, or a cup of warm quinoa with walnuts and dates. And that goes for the mid-day meal day, too – if you eat too many starchy carbs, you set yourself up for a sugar crash between meals.
A great trick to stop yourself from overeating is to stop when you’ve eaten a proper portion, even if you still have the desire to eat. If you’re tempted to go for seconds, instead, brew a cup of tea and let that signal your body that you’re done with your meal. If you’re at a restaurant, set your phone to vibrate 20 minutes after food comes to the table. That will remind you to take stock of how hungry or full you really are at that point, rather than continuing to just eat mindlessly, although you might already have eaten enough.
Another great restaurant tip is to ask for a box as soon as you get your food. By putting half your entrée in a to-go container, you’ve not only ensured that you have leftovers for your next lunch or dinner, but you’ve controlled your portion size for that meal.
Finally, don’t eat after 8 p.m. That’s when many people find their ability to say “no” to their favorite treats goes out the window. If you set a firm, fast rule that doesn’t allow you to snack before bed, your urge to binge is cut off. Drink a cup of herbal tea, or distract yourself with puzzles or reading a book – anything that will keep your hands busy and your mind off the snack food in the cupboard or refrigerator.
Thanks for tuning in to Wellness with Wendy! I’m a certified holistic nutritionist, and I love sharing tips and tricks to help you live your best life – so for more health and wellness news and advice, follow my blog on mybighornbasin.com. See you again next time for Wellness with Wendy!