At the end of a long day, you likely have an impulse to overeat at dinner. Part of battling overeating is setting the stage for success. First, design a meal plan that is conducive to your health and fitness goals. Work with a nutritionist or doctor to identify the correct portion sizes of the right foods for your. Generally, a nutritious, filling dinner consists largely of fruits, vegetables and whole grains, with a smaller amount of lean meats, nuts, seeds or low-fat dairy products. After you have your meal plan set, control your food intake by minimizing the temptation to overeat.
Step 1
Choose a small plate for your dinner. A healthy-sized serving looks tiny on a large plate. But using a small plate makes it feel as if you are eating a generous portion.
Step 2
Place your food on the plate and then store any leftovers in your refrigerator. If you make eating extra portions a hassle, you're less likely to overeat. If you leave leftovers within easy reach, you might give in to temptation.
Step 3
Drink a large glass of water before you begin eating. It can take 15 to 20 minutes for your body to register it is satiated; drinking water before your meal will kick-start the process and make you feel satiated earlier. Continue drinking water throughout your meal to improve your digestion and to contribute to a feeling of fullness.
Step 4
Eat slowly. When you wolf down food, you don't give your body time to realize it has eaten enough. Consequently, your feelings of hunger might not be actual hunger.
Step 5
Wash your plate and utensils immediately after you finish to distract yourself while you let the food digests. Recognize that lingering hunger pangs likely are false. Drink more water if necessary.
Step 6
Take a walk if you find it difficult to avoid thoughts of eating more. Exercise can aid digestion and put some distance between you and temptation.
Tips and Warnings
- Stay strong. Over time your body will learn to expect less food, and smaller portions will satisfy you.
- Controlling your food intake is important, but don't eat less food than your doctor or nutritionist recommends. Your body needs adequate nutrition to maintain healthy function.
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