Since most of us don’t have to worry about where our next meal is coming from, overeating has become a problemin the United States. This practice is detrimental to weight-loss efforts. But you don’t have to fall victim to overeating. With these tips below, you can ditch the habit and reach your goal weight.
One way to not overeat is to recognize when you’re actually hungry, rather than just eating. There are several stages to hunger: starving, hungry, moderately hungry, satisfied, full and stuffed. Optimal eating time is hungry to moderately hungry. Waiting until starving will encourage binging, and eating when satisfied to stuffed is overeating. Listen to your body to know when you should be eating and when you should be stopping.
2. Eat breakfast
Not eating breakfast can cause you to overeat throughout the day. Studies have shown that the best formula is to front load your calories with a breakfast containing fat, protein and carbs, then opting for a smaller lunch and dinner. To set yourself up for breakfast success, prepare as much as you can the night before. For days when you have no time in the morning, keep healthy breakfast items at work so you don’t miss out.
3. Low-calorie, High-volume Meals
When you choose foods that are high in water and fiber, you are able to eat a higher volume of food. This keeps you satisfied for longer periods of time. For example, a 1-cup serving of grapes is equal in calories to 3 tablespoons of raisins.
Fiber takes longer to digest, helping you feel full longer and faster than other foods. Eat more fiber throughout your day, and you’ll consume fewer calories overall. Try adding fruits like apples and vegetables like carrots to every meal or snack.
Protein can also keep you feeling satisfied. The bonus is that it helps retain more lean body mass–including muscle, is a natural fat fighter. To increase your levels, include healthy protein at each meal. Examples of health proteins are egg whites, skinless chicken, beans (black, chickpeas, edamame) and chunk light tuna.
You can be free of the overeating habit. With these tips, and a healthy weight-loss program, you’ll be on your way to your goal in no time.
Photo by ishane