During this time of year it can be challenging to keep from overeating with all the abundance of decadent food around, whether at work, at home or at family’s or friends homes. Having control over how much you eat can be quite difficult. So I wanted to share the tips that I felt would be the most helpful on how to control your eating behavior at mealtime and essentially slow down the time it takes to eat so that you are aware of what and how much you consume.
So many times we are eating on the go, in social settings, or being distracted by the television. However, it is not only important what you eat, or how much but in what kind of setting and what emotional state you are in. If you are eating amongst constant distraction you may be consuming large quantities of food without even realizing it. If you are eating in an emotionally imbalanced state you may turn to eating large quantities of food to dull you emotions, looking for comfort. That having been said here are nine important tips to help you slow down your eating and take control!
– Eat only when you are relaxed and emotionally calm.
– Be psychologically present and aware when you eat. Do not have distractions going on, such as television or social eating, even keep conversation down to a minimum. Distractions lead to overeating as you are not paying attention to how much you are consuming. If you are in social settings have in mind in advance what your limit will be and stick to it.
– Take the time to chew your food well, up to 50 times a mouthful. Essentially your food should be chewed until it is the consistency of applesauce. This will help you digest your food well and prevent overeating.
– Do not eat in a hurry, take at least 20 minutes to eat your meal.
– Take small bites.
– Stop eating before you feel full.
– Keep second helpings out of sight.
– Leave the table when done. If you linger around you may be tempted to look for more food.
– Rest after the meal. Allow 10-15 minutes to relax after eating to help digestion.
What do you find helps you avoid overeating?