10 Ways to Reduce Over-Eating   



10 Ways to Reduce Over-Eating

 
Our brains have more control over 'eating decisions'. Ironically, our stomach seems to be stronger than our mind. How many times you have wanted to have that extra bite just after a normal meal, thinking that 'JUST A BITE' won't hurt. Have you ever felt bored being alone in the house; and thereby you turn on the television, with a snack in hand. Once you start to dig into a pack of potato chips, you are already in the midst of having your second pack when the first commercial break arrives. This over-eating habit can be health damaging.

Here are some secrets to eliminate over-eating from your life:

1. EAT YOUR OKRA, NOT THE SOAP OPERA.

Do not eat while watching television or working in front of a computer. You will tend to overeat if you eat and watch TV at the same time, as you could not concentrate on what are eating. Moreover, you will tend to feel that you have not eaten anything at all, thus making you to take in more foods.

2. DO NOT EAT THE FOOD COMMERCIALS.

Watching food commercials on television is a very tempting habit. The food visuals from the commercials can make you salivate. Try to refrain from watching commercials. Find something else to do during the break (or go for a toilet break).

3. SPREAD THEM, STRETCH THEM.

Spread your meal frequency. Incorporating 5 to 6 small meals rather that 3 large meals into your daily diet will decrease your tendency of overeating (and munching on snacks).

4. TRY NOT TO CATCH THE TRAIN WITH FOOD IN YOUR MOUTH.

Don’t be like Sesame Street’s Cookie Monster. Why rush your eating moments? Enjoy every bite. Eating slowly will ensure better digestion. It takes 20 minutes to feel full. Your tummy may have been filled to the brim but the 'full sensation' does not come immediately.

5. DO NOT LET STRESS EAT YOU UP.

If you are bored or stressed, find a hobby (or hobbies) instead of heading into the kitchen. Some people tend to eat more when they are stressed.
Why eat when you can take a walk, read your favorite book, listen to Maroon 5? You also beat stress by punching a punching bag!

6. FILL UP (A LITTLE), THEN SHOW UP.

Do not arrive at a party with an empty stomach. Otherwise, you will tend to grab every food that is available on the table. Hence, you will over-eat.
Thus, before you leave your house, drink some water or have a piece of fruit to fill up some space in your stomach.

7. HONEY, I SHRUNK MY BIG MAC.

If you are eating out, stay clear from SUPERSIZING. Try not to order any large serving foods. Go for medium portion (kid's portion perhaps?). If you are full but have yet to finish your meal, you can ask the waiter to wrap half of the portion for you to bring home.

8. SEE NO EVIL, EAT NO EVIL.

Put junk foods and other snacks (bad ones like cookies and creamy biscuits) aside, away from easy reach and ‘direct’ eyesight. The more you see it, the more tempted you will be to grab a bite.

9. DON’T STOP AT LEARNING JUST HOW TO COOK AN EGG.

Learn to cook your own food (not just a hard-boiled egg). Researches have showed that cooking your own meal (and smelling it) during the process will increase your satisfaction. Eventually, this lowers your appetite when the food is served. Oh, you are the Chef -- so you can control how much salt or sugar that goes into your meal.

10. CATCH THE PLANE ON TIME.

Practice eating at the same time, every day. Meal-skipping will be disastrous -- you will end up eating more later on, since you will be very hungry by then. 

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Happy reading,
Evelyn


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