Three Ways to Avoid Overeating at Meals

Priscilla Du Preez

Thanksgiving and the other holiday feasts are just amazing!  And it’s not just the abundance of delicious food but also the people, the decorations, the scents, and the ambiance.  They appeal to our senses in so many ways, and it becomes super easy to overindulge on those special days.

Alas, the overeating doesn’t always stop when the holidays are over.  Sometimes we overeat on regular days.  Or at regular meals.  Or All. The. Time.

Here are three tips to avoid overeating at meals.  (Psst, turn these tips into habits, and you’ll soon ditch your willpower!)

Tip #1: Start with some water

When your stomach is growling and you smell amazingly delicious food, it’s too easy to fill a plate–or grab some samples with your bare hands–and dive into the food.  But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  To ramp up this hack, add a splash of apple cider vinegar to your water.  This super-simple tip may even help you with your weight loss goals.

Not only will the water start to fill up your stomach before you get to the temptation (ahem, holiday meal), thus leaving less tummy room for the feast, but drinking more water has been shown to slightly increase your metabolism.  Win-win!

Tip #2: Try eating “mindfully”

You’ve heard of mindfulness, but have you applied that concept to your eating habits?  It can totally help you avoid overeating; plus, it will give your digestion a big boost.

Being mindful when you meditate helps you to focus your attention on your breathing and the present moment; similarly, being mindful when you eat helps to focus your attention on your meal.  And that’s when the magic begins!

Create mindfulness by taking smaller bites of your meal, eating more slowly, chewing more thoroughly, and savoring every mouthful.  Notice and appreciate the smell, taste, and texture of each bite. Eating in a more leisurely manner often means that you end up eating less.  And breathe!

Here’s the thing:  when you eat quickly, you can easily overeat because it takes about 20 minutes for your brain to realize that your stomach is full.  So take your time, pay attention to your food, and enjoy every bite.

Bonus points if you:

• Eat at a table, not in front of a screen (that includes the television AND the phone);
• Use a small plate rather than a full-size dinner plate; and
• Put your fork down between bites.

Tip #3: Start with the salad

You may be 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. Not only are they full of vitamins, minerals, antioxidants, and health-promoting phytochemicals; they also also contain some secret satiety weapons: fiber and water.  Fiber and water are known to help 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, like Thanksgiving dinner.

Recipe (Water): Tasty (and beautiful) pre-meal water ideas

If you’re not much of a plain-water drinker, or if you need your water to be more appealing to your senses, here are five delicious–and visually appealing–fruit combos to add to your large glass of water:

• Slices of lemon and ginger
• Slices of strawberries and orange
• Slices of apple and a cinnamon stick
• Chopped pineapple and mango
• Blueberries and raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning.  They’re already washed and cut and will help keep your water colder longer.

References:

https://authoritynutrition.com/7-health-benefits-of-water/

http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal

Concerned about the damage holiday indulgences might cause to your health goals?  Save the dates of January 14-18, 2019!  That’s when I’ll be running the New Year’s 5-Day Detox for Beginners.  It’s a simple and fail-safe way to start 2019 on the right wellness footing.  Trust me, it will feel soooo good to get back on track!  If you want more info on the 5-Day Detox, let me know in the comments or follow up with me at alison@healthywomanhappywoman.com.