How often do you have meal regret? You know the feeling when the rest of the night you’re kicking yourself for eating that greasy bacon cheeseburger with fries and two cupcakes. (Yes, it happened to me.) Yet, we don’t have to live that way, and there are some simple techniques to regulate our appetite and reduce the risk of overeating.
The occasional oversized meal or snack will not cause too much harm, but overeating can lead to severe health conditions over time. The damaging effects include Type 2 diabetes, heart and blood vessel conditions, and obesity, leading to metabolic syndrome.
People overeat for many different purposes. Some people overindulge when they feel stressed, while others eat up due to a lack of planning or simply use food as a pick-me-up. While overeating has many different causes, there are many ways to avoid or prevent it. Here are 5 science-backed tips to prevent overeating:
Use a Smaller Plate
Who knew that perception can be a significant contributor to overeating? Yet a study by Cornell University claimed that smaller plate sizes lead to a 30% reduction in the amount of food consumed on average.
Drink More Water Before Eating a Meal
Drinking a full glass of water before a meal helps make you feel full, reducing your probability of overeating. Another helpful tip: Avoid sugary drink beverages before a meal, as it will only make you hungrier.
Don’t Skip Meals
Many people skip meals believing that it will help them lose weight, but according to the CDC, that’s a major no-no. In fact, skipping meals often cause weight GAIN. The American Society of Nutrition recommends eating three structured nutritious meals at regular times each day.
The process of feeling satiated takes time as your stomach needs to tell your mind that you’re full. This process of sending signals from your gut to your brain can take anywhere from five to 20 minutes, which is why it’s essential to eat more slowly.
Get Stress Under Control
It appears as though there’s always something to stress us out, whether it’s a meeting at work or a family issue. When stressed, your body releases cortisol, which also happens to increase appetite. Whether you’re hungry or not, your body is craving food, and to quell that “hunger,” you eat. Check out 3 Breathing Techniques for Stress Management next time you feel the urge to eat while stressed.
Did these tips help you? Was there something that I missed? I’d love to hear your thoughts at email@example.com. Also, be sure to subscribe to the Heart & Soul Newsletter to receive more great tips straight to your inbox each Friday.