Everyone, who wishes to lose weight, knows very well that they need to stop overeating. First of all, do we know why do we eat? We eat to get nutrients like vitamins, minerals, antioxidants, and phytochemicals which help us stay healthy and free of disease; and to get useful carbohydrates, proteins, and fats– which supply our body with plenty of energy so that we can work through the day and live a healthy and happy life. But, at times we eat for many other reasons, for example when we celebrate an occasion and there are many such occasions which we like celebrating, or we eat because we are simply fond of eating, or we eat when we are gripped by our emotions like; when we’re stressed out, sad, angry, or lonely, we often turn to food to comfort us. Even starting (and staying on) a new diet can be stressful, especially when emotions creep in. And so we eat more than what is required by our body… What to do when we live in a food-obsessed society? Well…there are many ways to stop overeating. Here are a few tips to help you…
Skills For Any Setting
Whether you’re cooking your own meal, eating at work, or snacking at a football game, here are the strategies you can take anywhere:
Know Your Portion Sizes
- A golf ball is the size of a serving of nuts (including peanut butter) or cheese.
- A deck of playing cards is equivalent to 3 ounces of any meat.
- Use a die to estimate a proper serving of oils and fats.
- For fruit and veggie servings, use a tennis ball.
- One serving of cooked grains or potatoes is about the size of a computer mouse.
Divide Your Plate
When eating at home, or at hotels, restaurants, work cafeteria, parties or any other place, your plate should look like:
- Half (or more) of the plate should be filled with fruits and vegetables.
- Protein-rich foods (meat or legumes) and starches (grains, potatoes, bread) should take up one quarter of the plate each.
- Fill your “divided plate” only once. If you’re still hungry, have another half-plate of vegetables. It’s that simple.
- Portion-controlled plates are available to buy as well…although they’re much more expensive than drawing an imaginary line. Try the Perfect Portions Plate or the Diet Plate.
Quench Your Hunger With Water
Instead of high-calorie, low-nutrient drinks like soda, alcohol, or other sugary drinks, choose water. It’s free wherever you go, and most people don’t meet their 8-10 glasses a day requirement. Drink water before, during, and after a meal to slow down while eating and curb hunger. Follow a few ways that work best for you, and try several. After finding the strategies that work, stick with them. Over time, you’ll break the habits of overeating and form new habits. Pretty soon, you won’t even need the strategies at all, and you’ll be on your way to a permanent lifestyle change!