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4 Super Easy Ways To Prevent Overeating

"How do I keep myself from overeating all the time?"

"Is there a secret to overeating?"

"I have to stop stuffing my face uncontrollably. Help!"

"I have a 'super-sized' problem. It's called overeating."

Is your eating out of control?

Do your days fly by so fast and hectic, that you’ve adjusted to scarfing down your entire plate in 3 minutes at the dinner table or stuffing your face on the run? Are you gaining weight too?

Stop for just a second!

If there's one thing you can't overlook, it's your eating habits.

What are your particular eating habits?

  • What do you eat?
  • Where do you eat?
  • When do you eat?
  • How do you eat?

All four elements are crucial to making sure you keep your meal portions under control.

Implement these four easy adjustments to help stop you from overeating.

Make use of smaller serving utensils.

You'll end up putting smaller portions on your plate, which results in eating less at each sitting.

  • Avoid scraping food from the serving dish onto your plate. There's absolutely no way to gauge how much you consume when you serve this way.
  • Use knives to slice meats and casseroles so you can control the portions.

What utensils need to be replaced and made smaller?

 

Eliminate distractions while eating.

Try this experiment: Compare your portions and time spent eating on two different nights. One night, eat while you're engrossed in your favorite TV series. On the second night, eat when you're seated at the dinner table without distractions.

  • You may discover that when you're distracted, you end up losing track of how much food you're consuming.
  • Try not to eat meals in front of the TV. TV time is TV time, and meal time is meal time. Mixing both will likely result in overeating.
  • When at work, allow yourself enough time to get up from your desk and have your meal in the cafeteria. Sure, you can get more work done when you work through your lunch time, but you're also doing your body a disservice.

What are the results of the experiment? Do distractions make a difference?

 

Put down your fork in between bites.

It's very likely that if you keep your fork in your hands as you chew, you'll have the urge to load it while you're still chewing and take another bite right away. This can have negative effects and cause you to eat more than you really need.

  • Practice putting the fork down in between bites. The continuous drill of having to put the fork down and pick it up again will likely leave you pretty fed up after a while! You'll probably end your meal sooner.
  • Doing this will also help you to concentrate on how you chew your food.

Will you try putting your fork down?

 

Take time to chew your food longer.

If you train yourself to chew longer, you'll discover how much more quickly you feel full.

  • It takes your body a little time to sense the presence of food, and if you chew and swallow faster than your body can sense the food, you'll end up going overboard.
  • As a rule of thumb, try chewing each mouthful between 30 and 40 times to aid proper digestion. The more broken down the food is, the easier it is for your body to process it.
  • Boredom is also likely to set in when you're chewing slowly. From boredom comes the desire to move on to another activity, so you'll probably put the food away.

How quickly do you chew your food? Will you slow it down?

 

It’s so easy to overeat nowadays.

However, as you can see, it's also pretty easy to curb this bad habit.

Just make these simple changes and you'll find yourself more in control of what, where, when and how you eat.

Believe me, in just a few days or weeks, your body will thank you!

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11/06/2013 (11/06/2013)
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