When sitting down for a meal, you want to eat right and make healthy decisions. However, it’s not always as easy as you might think, especially if you’re distracted, feeling emotional, or tempted with huge portions. Wolfing down a meal mindlessly can lead to overeating, resulting in extra pounds. It is important to avoid feeling out of control and become aware of your behavior during meal times.
Here are some ways to improve self-control to help you avoid overeating and improve self-control so you can enjoy your dining experience better:
Take your time
Eating fast will likely lead you to overeat because it takes about twenty minutes for your brain to recognize that your stomach is full. To avoid overindulgence, make your meals last for at least twenty minutes. This will allow your body to receive satiety signals better, helping you curb overeating.
When you stand while eating your snacks or meals, you can easily get distracted, leading you to refill your plate mindlessly. Sit down and enjoy every bite. This way, you can be aware of how full your stomach is. Sitting down will also help you avoid eating in a rush.
Pay attention to your food
Chew and savor your food rather than take it all in with one big gulp. Take the pleasure of eating slow and tasting all the flavors. Enjoying this experience will help you pay attention to how much food you’re eating, so you’ll have a lesser chance of overeating. Drinking water with your meals also helps you get full sooner; keeping your calorie consumption down.
Choose satisfying foods
Don’t miss out on the good things. Forcing yourself to eat bland food may cause you to resent healthy eating and lead you to consume unhealthy foods. Eating healthy doesn’t mean you have to sacrifice great-tasting food. You can find low-calorie flavorful recipes and choose the ones you’re most attracted to. Adding herbs and spices to your dish adds flavor and keeps things interesting.
Look for company
Eating with other people takes longer and is a lot more fun. You’ll less likely to overeat when you’re talking, laughing, and enjoying your meals with other people. However, you should carefully choose the people who you dine with; overeating can be contagious.
Avoid family-style dining and large plates
It’s easy to overeat when food is within arm’s reach. Keep serving dishes in the kitchen or leave them on the stove instead of serving them family-style at mealtime. Using larger plates can also cause overeating. Experts recommend using 10-inch plates. Smaller plates help trick your mind into thinking you’re having a large meal.
Pretend like you’re dining out
You’re likely to eat slower when dining in a restaurant than when you’re eating at home. Try to replicate this behavior by extending the time you spend on your meals. Set the table, have a salad before your main dish and talk to your spouse or children about how their day went. You don’t have to dine out to make your meals special.