It is becoming obvious that Americans are becoming complacent about eating habits and especially good at overeating. Just look around you when in public places and you will see what I mean. While walking around a mall recently I was amazed to discover that the majority of those walking in front of me or to my side were overweight. How do you suppose that happens? There are many factors that contribute to a person becoming obese but most are centered on eating habits and level of physical activity. People eat more calories than they burn in a given day. When we eat more calories than we burn off during exercise those excess calories turn to excess weight and over a long period of time we will notice those extra pounds on our frame and we begin to look like we are overweight. We tend to consume high amounts of calories when our diet consists of high levels of sugar and fat content. We exercise less because we spend a lot of time sitting while at work or while relaxing at home in front of computers or the TV. It is important to know tips to avoid overeating if we are to work on the first reason for obesity and that is consuming too many calories.
To avoid overeating there are some easy to implement ways of eating less that you can incorporate into your daily routine.
I have found that if I brush my teeth I am less likely to eat anything else so I place items on my plate for my meal and when I finish what is on my plate I immediately get up and brush my teeth. I can avoid eating more food than I need to simply because I have clean teeth and wish to keep that clean feeling for a while.
Another simple thing to do before and after eating to maintain that full feeling is to drink a glass of water before sitting down to eat, drink another glass of water with your meal and then another one as soon as your meal is finished. You will be so full of water that eating more will simply not be desired.
Know portion sizes by reading the label of every food item for each meal. Make a point to only take one portion size of anything that you put into your mouth. This becomes more challenging when eating out so one rule of thumb is to avoid anything that includes the words jumbo, combo, extra or large. Ask the person taking your order to please put only normal portion sizes on your plate of everything you ordered.
Sounds simple but an easy tip for avoiding the habit of overeating is to stick to the rule of never having seconds or thirds. One helping of everything at every meal or snack is all that you need. Never go back for seconds and never say yes when offered a second helping of anything.
You can easily avoid overeating when you recognize when you have satisfied your hunger. You do NOT need to eat until you feel full. Feeling full is something we like to do on special occasions like Thanksgiving dinner but really it is not necessary to eat until you feel full at any other time. Despite what you may have been told in your youth it is also not necessary to finish everything on your plate. If you are not hungry, do not eat just to finish what is on your plate.
Now that you have read these tips to avoid overeating start implementing them as you approach each meal and snack and you will feel much better about how you look and feel.