1. Refuel every 2-3 hours
Eating all at once is a big no-no. You must make it a habit to eat something every 2-3 hours to ensure you don’t feel too hungry at any point. Waiting too long to eat can end up making you eat more. This way you will eat small portions of food and not overeat unnecessarily during one major meal. Not only this, regular eating will help keep your blood sugar and energy stable.
2. Don’t miss your breakfast
A study published in the British Journal of Nutrition found that when people ate more fat, protein and carbohydrates in the morning, they stayed full for longer and ate less throughout the day. No matter how busy your mornings are, make sure to add up these important nutrients in order to avoid overeating later in the day.
3. Pay attention to the size of the plate
Portion sizes also play an important part in overeating. Use a smaller plate to serve food for yourself; this way you serve less and eat less. It is a common tendency to take more food on a larger plate, considering it has a bigger area to keep all the food at once.
4. Eat slowly
This is one of the best ways to stop overeating. Fast eaters tend to eat more food than slow eaters. According to a study conducted by the University of Florida, it takes at least 12 minutes or more for food satisfaction to reach the brain; therefore eating slowly ensures that the message reaches the brain in time. Once the feeling of satiety kicks, you will not feel the need to keep eating.
5. Move away from distraction while eating
We all love to watch our favourite shows while eating; however, this is one habit you should always try to avoid. You don’t realise the quantity of food you eat while watching television or while surfing through the internet, leading to overeating. It is important to focus on what to eat and how much to eat.
6. Stop eating multiple foods at a time
Ever wondered why eating a Buffet lunch makes you feel stuffed for hours later? When you are spoilt for choices, you tend to put all, or most, of them on your plate. You try a little bit of many things and then go for second helpings of the ones you liked most. If you are trying to stay away from overeating, then it’s best to go with a select choice of items. Chewing on the same dishes again and again will eventually lead to a feeling of satisfaction sooner, further stopping you from eating more.