Your stomach is full and there’s still food on your plate - so, you continue to put more on your fork until you’re no longer truly enjoying what you’re forcing down. Overeating is easy, and we’ve all done it at one time or another, whether it’s a result of boredom, an inability to define true hunger – or just too much good food.
Avoid the blowout by making sure you…
Skipping breakfast, for example, may lead to a lack of self-control later on in the evenings and an urge to binge on all things sweet. Similarly, if you find yourself in a state of full-blown hunger before midday, it’s likely you’re not consuming enough food in the morning.
By refuelling every 4-5 hours, you are more likely to make healthier food choices and prevent the emergency sugar hunt that comes with a crash in blood sugar and energy depletion. Stick to wholefoods like fruit and unsalted nuts when snacking, and be sure to always have a portable snack ready to grab and go. Fibre packed foods like carrots and protein rich options like egg whites, tuna or edamame beans are perfect for keeping you fuller for longer.
Avoid processed foods and artificial sweeteners – these can often cause cravings, and can make it more difficult to stop eating them, despite feeling full.
Reduce your liquid calories
Juice, soft drinks and alcohol – whatever it is you’re consuming in liquid form (apart from water) contains calories, and moreover, won’t provide you with the same sense of feeling full as you get from food. Be mindful of what you’re drinking, as it can easily increase your calorie count and lead to overconsumption without you even realising.
Chew for longer
Chew more, eat less – this simple rule for avoiding overeating means you get a chance to slow down, savour your meal and be more aware of feeling full before consuming excess calories. Food should be something to enjoy – so be sure to take time to chew your food well and appreciate the variety of textures and flavours in what you’re consuming.
Get enough sleep
Running low on sleep will stimulate your appetite hormones often leading you straight towards the fridge with an agenda to consume high-calorie treats. Luckily, this is an easy fix – get to bed at a regular time, make sure your bedroom is dark with some fresh air, and avoid going on your computer or scrolling through your phone before you go to sleep.
Always include protein
The higher the fibre, protein and weight of food, the more likely it is to be more satisfying for us without going overboard on calories. High protein foods are great for keeping us satisfied for longer, and contribute to preserving lean body mass. When it comes to snack time, opt for protein rich foods like almonds, chicken or homemade protein bars.
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