Whether you've felt the unexpected hurt of a full stomach or were shocked to see that you've chomped your direction to the lower part of a bite sack...
You might have thought to yourself: What caused me to overeat? Your first reaction might be to put the blame on yourself for not having enough "self-control." Take it easy on yourself. Overeating tends to be the result of several factors, both within and outside of one's body, even though individual choice does influence how much we consume. Take a look at just a few of them and figure out how to stop eating more than your body needs the next time.
1. Mindless Eating:
Studies have shown that eating while doing something else, like working at a desk, watching TV, or driving can make you eat more than when you're at a table and paying attention to and enjoying your meal. For each meal, take a seat in the kitchen, a break room, or anywhere else you can get away from distractions and focus on the present moment with your senses. You can avoid eating without thinking by paying attention to the flavor of sweet potato, the scent of freshly prepared soup, or the texture of the multigrain bread in your sandwich.
2. Eating Too Quickly
Often a companion to mindless eating, scarfing down food too quickly can lead to overeating. Pace yourself while you eat to give your brain the 20 minutes it needs to hear from your stomach that you've had enough. Put your fork down between bites and check in with yourself throughout your meal to better tune in when you're full.
3. Depriving Yourself
A lot of diets require you to make a "no" list of some of your favorite foods. While it may be prudent to restrict certain treats, eliminating some of your favorites completely typically results in overindulging the following time you come across them. Instead, impose some limits on the foods that trigger you. Make it a rule to only consume high-quality chocolate that you buy once a month if you are aware that it is difficult to eat just one square.
4. Your Emotions
Sometimes, we forget that food is meant to feed our bodies, not our emotions.
Keep in mind that the benefits of eating well outweigh any short-term gratification that eating may bring in the long run. Engage in activities that don't revolve around food to celebrate a victory, soothe yourself, or otherwise accommodate your emotions; Emotional eating can easily turn into overeating when emotions are high. Allow yourself a lazy afternoon with friends to celebrate your promotion, or call a loved one when you're feeling down.
5. Unchecked Stress
Constant stress can make more of the hormone cortisol, which makes you want to eat more and crave high-fat, sugary foods. If you let it build up, you might not only eat too much, but you might also have other health problems like headaches and not getting enough sleep. To keep your stress under control and prevent overeating, implement strategies for managing stress.
6. Sizes of Servings
It shouldn't come as a surprise that we consume more food than we used to when we look at the portions served in grocery stores and restaurants. In the 1950s, for instance, the average muffin weighed approximately 3 ounces; Today, one is probably closer to 6.5 ounces, which is more than twice as big. Before taking your first bite at a restaurant, try cutting your portion in half.
7. Skipping Meals
Have you ever skipped breakfast only to overeat for lunch? When our blood sugar is low, we tend to eat more than we need to, which is a side effect of skipping meals. Consume three squares or, even better, six smaller meals throughout the day to maintain a steady level and prevent extreme hunger.
8. The "Clean Plate Club
" Many of us were taught to eat until we were full, not when we were satisfied. Start with a small amount of food if you're still in the habit. If you really want more, you can always come back for more, but you might end up eating a lot less than you normally would.
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