Weight loss occurs when you create a caloric deficit in your body. This means the amount of calories you are burning is greater than the amount of calories you are taking in. That is the good news. The bad news is, this is not always easy to do, especially when you eat too much. Every problem has a solution. Follow some key steps that involve dietary adjustments and lifestyle modifications.
Chew your food slowly. When you eat quickly, a number of things happen. You eat extra calories, swallow air and get bloated. The end result is a stomach ache and an overabundance of calories that will get stored as fat. Stop this from happening by eating at a slow pace. Take a bite of food, place your fork or spoon down and chew thoroughly. After you have swallowed and your mouth is empty, take another bite and follow the same procedure. It takes approximately 20 minutes for a signal to be sent from the stomach to the brain saying that it is full. Take advantage of that time frame by eating slowly and you will end up eating fewer calories.
Drink water before your meals. Water is a vital nutrient that the body cannot go without. To prevent yourself from eating so much, drink a full glass of water right before your meals. This can create the illusion that you are full and you will not eat as much food. Also drink water while you are eating.
Eat more fiber. Fiber is a substance that creates bulk in the stomach when you eat it. It also takes a while to get digested and it cannot get absorbed into the body. The end result of this is it can give you a full feeling, and it can also keep your appetite under control. The Mayo Clinic recommends that women get 21 to 25 g of fiber a day and men get 30 to 38 g of fiber a day. Foods that are high in fiber include fruits, vegetables, beans, whole grains, seeds and nuts.
Eat more meals a day. Eating a small meal every 2 to 3 hours throughout the day can do a number of things. It can keep your appetite under control, give you sustained energy levels and increase your metabolism. Because you are eating meals often, you will be less prone to eat too much. Make these meals a balance of quality protein and complex carbs that are high in fiber. An example of a meal would be apple slices with peanut butter spread across the top.
Reduce the size of your plates. If you have large plates that you fill with excess amounts of food, you are going to be tempted to eat it all which can cause you to eat too much. Use smaller plates and fill them with nutrient-dense foods when you are eating your frequent meals.
Get more sleep. Sleep deprivation can lead to a poor functioning body during the day. It can also lead to a loss of control when it comes to your eating habits. The Centers of Disease Control recommend that adults get 7 to 9 hours of sleep a night. Get this much sleep every night to reduce your chances of eating too much.