We all like to eat. That’s why even McDonald’s is operating 24 hours nowadays because it knows that we enjoy eating all days, be it day or night time. The fundamental reason of overeating is a lack of connection with our bodies and what physical hunger is. Therefore, we get caught up in the visual, psychological, cultural, and social cues about what is an appropriate amount to eat instead of listening to what our body needs.
If you feel guilty of overeating, now, it is time for you to make a change. Here are 7 ways to stop you from overeating:
1) Most people tend to eat when they are bored. When you are bored, you look for stimulation. Food with its color, aroma, and flavor make it hard for you not to eat. No matter what, bored is not a good reason. Boredom does not trigger your hunger. It is the habit. Instead of keep going to kitchen or looking in your fridge, go do some physical activities.
2) Many eat much snack when they are stressed out. Again, a 10-minute walk outside will help you to relax.
3) Socializing makes you eat more than you should. In a party, you will be offered many delicious food making it hard to control yourself to reasonable portions. What you can do is to eat a piece of fruit before you go out so your stomach feels less empty.
In fact, in Chinese society, host may keep serving you food even if you have said no. You feel obliged to eat everything on your plate. So, you have to be firm and politely decline the kind offer. As soon as your plate arrives, reduce the portions by either offering to others or ask the waiter to wrap it to bring home (if it allows). Your host will then realize that you really meant it when you say no.
4) Do not eat too fast. Eat slowly. Sip water between bites. Chew thoroughly before swallowing.
5) Eat satisfying foods. Stay away from foods that give you a lot of calories for very little volume, such as soda drink and and chocolate. The higher the fiber, protein, and water content of a food, the more likely it is to be satisfying in your stomach. I will recommend apples, oranges, baked beans and porridge. Avoid processed food such as potato chips, candy bars, and white bread.
6) Use a smaller plate. When you looks at the small plate, your brain will tell you the portion is adequate.
7) Don’t eat while watching TV. You are looking at TV and not on your food. So, you tend to overeat even if you are already full.
Hunger is a very odd motivational force. However, we still should control our diet by not overeating and I hope the above 7 tips will be helpful.
The reasons of overeating are well written in Brian Wansink’s Mindless Eating - a great read if you are interested in the unconscious decision-making when comes to eating.
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