When you are eating at times you feel really hungry, you tend to overeat. Overeating is considered an eating disorder and can lead to many health problems. You might also gain extra weight if you do this frequently.
You should only eat the quantity that you need. You can actually trick your body and mind to believe that you are full. There are some easy tips and tricks that you can try which can make you eat at an appropriate quantity.
1. Take one bite at a time and pace yourself
Aim to eat slower by taking one bite at a time. We tend to overeat when we eat fast as we didn’t realize how much food we had consumed. Take a small bite, chew them thoroughly, and only take another bite when your mouth is completely empty.
2. Don’t multitask when eating
It is proven in research that eating while watching TV can increase food consumption of up to 14 percent. Talking to a friend when eating increases food intake by 18 percent. Multitasking when eating inhibits concentration and awareness. You should only focus on eating to avoid overconsumption.
3. Take this hunger test
Would you eat apple or celery now? If not, that means you are not really hungry. Nutritionists said that true hunger will make all good choices sound delectable. Try this test when you are deciding whether to eat or not. It will make you feel that you are fuller than you think.
4. Drink plenty of calorie-free fluids between meals
Nutritionist stated that you should aim to drink half your body weight’s pounds in ounces of water every day. Thirst can trick your body that you are hungry. When you consume water, your body feels as if you are full. Another option is by drinking clear tea such as green tea, or oolong tea.
5. Make everything smaller, even use smaller plates
A smaller plate will lead to a smaller amount of foods. Using smaller plates and cups give the feeling that you are consuming more food than you actually are.
6. Walk around the block
A nutritionist suggested that going for a walk will pull blood flow into the muscles. It can also make you feel full and away from hunger for a while.
7. Have a glass of water before every meal
When we drink water, our stomach expands. This will help us to eat less than the amount we wanted to eat. Detox waters can also become a great option.
Source: readersdigest.ca, eatthis.com