Easter is nearly here, sometimes our holiday weekend feasts are just spectacular.
And it’s not just about all the yummy food but also the company, and the whole atmosphere of it.
It’s far too easy (and super common) to indulge on these days or at special occasions.
But it doesn’t always stop at these events.
Occasionally we overeat on normal days. At normal meals. Or All. The. Time.
Here are three tips to avoid overeating at meals.
(Psst, if you can turn these tips into habits you don’t have to rely on willpower that isn’t always there!)
Tip #1: Start with H2O
Your stomach is growling, you’re hangry and you can smell some delicious food. You grab a plate, load it up with amazing looking food (healthy or not) and start digging in.
Easy to do right?!
But, did you know that more often than not what we are doing is confusing being thirsty for feeling hungry. What you are actually craving is a big glass of water rather than a mountain of food.
Multiple studies have shown that drinking a glass or two of water before a meal can actually help reduce the amount of food consumed. This super-simple tip may even help with weight loss (…just sayin’).
Not only will a glass or two of water fill up your tummy before meal time, leaving less room for a big feed but drinking more water has been shown to increase your metabolism. Plus it does amazing things for your body and skin.
Tip #2: Try eating “mindfully”
We have all heard of mindfulness but how many of us actually apply it to our eating habits?
Not only can eating mindfully help you avoid overeating it has the added benefit of helping your body with digestion.
When you practice being mindful when you meditate it helps focus your attention on your breathing and being present and in the moment. Being mindful when you eat helps focus your attention on your meal, nothing else.
This can be achieved by slowing down and eating slowly, chewing more, taking smaller bites, and savouring each mouthful. Pay attention to and appreciate each bite- notice the smells, tastes and textures. Breathe and enjoy.
The reason that this can help stop overeating is that eating slowly usually means eating less.
When you eat quickly it’s easy to overeat because it takes approximately 20 minutes for your brain to realise that you stomach is full.
So take your time, pay attention to your food and enjoy each and every morsel.
It’s also helpful to eat at a table (not in front of a TV screen), off a smaller plate and to put your form down between each mouthful.
Tip #3: Start with the salad
You may be longing for that rich, creamy main dish.
But don’t start there.
(Don’t worry, I’m not saying you can’t have any of it…just wait til after you’ve eaten your salad).
Veggies are a great way to start any meal because they’re full of vitamins, minerals, antioxidants, and health-promoting phytochemicals AND they also have some secret satiety fighting weapons: fibre and water.
Fiber and water are known to help fill you up and make you feel fuller.
And these secret weapons are great to have on your side when you’re about to sit down to a large meal.
Have a big glass of water before each meal, eat mindfully, and start with a salad to help avoid overeating at meals.
Tasty and delicious Pre-Meal Water Ideas
If you’re not really into drinking plain water and you need a little something to add flavour and make it more appealing check out these five yummy fruit combos to add to your glass or bottle of water:
Slices of lemon & ginger
Slices of strawberries & orange
Slices of apple & a cinnamon stick
Chopped pineapple & mango
Blueberries & raspberries
Tip: Buy some zip lick bags and fill them with some of your favourite fruit combos and put them in the freezer. Add them to your glass or bottle of water in the morning, not only will it make your water taste delicious it will help keep it colder for longer!