Do you ever feel like when you finally start to eat healthy you tend to overeat?
You justify in your head that since you are eating so healthy you can eat however much you want.
Then even though you are eating so healthy you still are left feeling droggy and not as energetic as you’d like.
I know the feeling. Every time I would try to stick to a plant-based diet, I would load up on the rice and pasta and wonder why I was never losing weight and didn’t have the energy I’d expected.
The truth is, just because you are eating healthy doesn’t mean you should be binge eating or eating until you are so full.
So how do you put it end to overeating especially when you feel like you have no control once you start eating and you just can’t stop when it tastes so good?
This is something I hear often and I used to feel just as hopeless. But the truth is you absolutely have control and it does not require will-power.
Being more aware and implementing the following tips will help you conquer your issues with overeating.
Honor your hunger
What are the first signs or symptoms you feel that allow your body to know you are hungry? Pay attention to these feelings. Start to notice the onset of your hunger and make sure to eat when you first start to feel hungry instead of waiting until you are starving. When you wait until you are starving you are more likely to overeat and it can even impair your judgement which can lead to you not making the best choices when it comes to the food you are eating.
Stop at 80% Full
Just as you need to pay attention to your hunger cues, you will also want to pay attention to your fullness. A great question to ask yourself is “Am I eating this bite because I’m hungry and need to nourish my body or just because it tastes good?” If you are just eating because it tastes good or because you aren’t even thinking about it you are more likely to overeat. Try to stop eating when you are about 80% full. Put down your fork, put your napkin on your plate, or package up your leftovers and just stop.
Engage your Senses
It’s important to engage your senses when you are eating. Notice your mouth salivating, notice the scent of the food, and pay attention to your surroundings. Take the time to really chew and taste the food in your mouth. Simply engaging all of your senses will help you to slow down and appreciate the food you are eating instead of just shoving it down until your stomach wants to explode.
Use Smaller Dishes
Now, this may seem simple or unproductive, but trust me it works. By using smaller plates or bowls you will feel like you are eating more food. You can fill your plate up and know that you will not be overeating because there’s much less than if you were to fill up a larger plate. I also love to use small, tiny bowls for snacks to make sure I’m not eating more than necessary. It helps keep your portions in control without even thinking about it.
Now this is the most important and effective strategy to help you stop overeating. It’s so simple, you may think, “Yeah, right”, but trust me, if you want to stop overeating you need to slow down. Breathe in between bites. Put your fork down. Take at least 20-30 minutes to enjoy your meal. By slowing down, you will be much more aware of your hunger and fullness cues. You will be able to acknowledge when you are full and simply stop eating. Slowing down will help ease digestion and leave you feeling satisfied and energized.
Let me know if you have any other tips or strategies that help you stop overeating. And if you try any of these, I’d love to hear what worked best for you!