Whether you’re looking to lose weight, maintain a healthy diet or eat a little better, overeating can put a dampener on your progress. It’s so easy to mindlessly snack or to overload your dinner plate, but do not despair because CHEFGOOD is here!
In today’s post, we’re giving you tips and tricks to avoid overeating to achieve your health and wellbeing goals.
1. Stop eating only lettuce
Yes, more greens is always a good idea. But taking it too far and only eating salads of lettuce, spinach and other leafy greens is a recipe for disaster. While a leafy salad packed with these things is nutritious, it won’t fill you up. You need to include complex carbs, fat and protein to keep full and stop you heading back to the pantry looking for snacks.
2. Eat regularly
Waiting till you’re ravenous to eat will probably result in you overeating. Because you’re SO hungry, you’ll eat faster and not give your brain the chance to catch up to your stomach, meaning you’ll end up eating more than you need to.
You can either break your meals up and eat smaller meals more regularly or eat high quality, healthy snacks between your meals to keep you satisfied.
3. Stop multitasking
Multitasking when you eat can lead to overeating so easily. Whether you’re eating in front of the TV, computer, iPhone screen, in the car or while you’re reading a magazine or book, you’ll lose track of time and keep putting food in your mouth long past the time you should have stopped. The signals our stomach sends from belly to brain can get ignored when you’re distracted, so it’s best to focus on your food. Bonus: You’ll enjoy your food more when you savour it.
4. Eat your breakfast
The adage ‘breakfast is the most important meal of the day’ isn’t too far off the mark. Those who start the morning with a nourishing meal will stay satisfied and eat less during the remainder of the day.
5. Use smaller dishes
A large plate calls for a large meal, and you’ll put more on it without even thinking. Instead, swap your plates, bowls and other dishes for their smaller counterparts. It’s much easier to stop yourself eating when there’s no more food on your plate!
6. Drink more water
Often the brain will confuse thirst with hunger. So, before you reach for that snack, drink a large glass of water. If you’re still hungry after 15 to 20 minutes, chances are you are in need of food – if not, you were thirsty! Also, make sure to drink water before a meal to avoid eating more than you need.
7. Give up processed foods
Synthetic-laden, overly-processed and packaged foods are usually calorie dense yet lacking in nutrition. They’ll leave you feeling hungry and unsatisfied. Reach instead for unprocessed, whole foods which will fill you up and give you nutritional value.
8. Eat more fat
That’s right, you heard us correctly. Eating more fat will leave you satiated after your meal or snack. Make sure you’re eating the right kinds of fats like high-quality dairy and meat, plus things like avocado, nuts and olive oil.
9. Track your meals
If you’re having trouble pinning down when your overeating occurs, this one is for you. It can be so easy to snack or guess our portions, but a dedicated food journal (or use an app) where you honestly record what you’re eating and how much of it can highlight problem areas. Look for patterns in your eating and also make sure you log everything accurately.
10. Get some more sleep
Sleep is vital to our overall health but has an especially significant effect on our hormones and appetite. Missing sleep or having a poor sleep can leave us feeling hungrier and also craving processed, sugary foods. Maintaining healthy sleep habits and getting enough ZZZZs each night can help you avoid overeating.
11. BONUS: Order your meals with CHEFGOOD
Want to stop overeating, but overwhelmed with how to do it? We’ll do all the hard work for you.
We have fresh new menus weekly, and all of our meals our chef designed and made – meaning they taste as good as they sound.
Most pertinently, our meals are portion controlled, and you can choose exactly how many calories you want to consume. No need to worry about counting kilojoules or recording a food journal. Simply order and eat!