Just one more handful of potato chips or one more serving of spaghetti may mean the difference between health and obesity. Unfortunately, you may find it difficult to resist temptation. What's worse is that you may not even notice that you have overeaten until it is too late. Following some basic tips will help you avoid overeating.
Eat Breakfast
A 1992 Vanderbilt study published in the "American Journal of Clinical Nutrition" found that participants who ate breakfast consumed less dietary fat and were less likely to snack impulsively later in the day. Eating a breakfast that is rich in protein and fiber will help you stay full until lunch time, which will improve your focus on important morning tasks and also make you less likely to overeat when you finally do eat lunch. Consider spreading some peanut butter on 100-percent whole wheat toast or add some fruit and flaxseeds to a bowl of oatmeal to start the day off right.
Eat Regularly and Slowly
By eating small, healthy meals every 2 to 3 hours, you will maintain balanced energy levels and be less likely to binge eat out of feelings of starvation. Moreover, when you do eat, eat mindfully. Take time to sit down, savor the flavors and fully chew every bite. Because your body doesn't register feelings of fullness for about 15 to 20 minutes, eating slowly will naturally allow you to feel full with a smaller portion size.
Drink Water
Drinking water instead of sugary beverages will naturally lower your intake of calories, but it can also improve the quality and amounts of food you consume. According to a study at Virginia Polytechnic Institute and State University, older people who drank a large glass of water a half-hour before lunch ate 9 percent fewer calories than people who didn't drink a glass of water. Other studies have shown that people who regularly drink water eat more fiber and eat less sugar and calories than people who choose other beverages. Drinking water between meals will help you feel full and can also help you stave off cravings.
Use Smaller Dishes
A study published in the September 2006 issue of the "American Journal of Preventive Medicine" found that people who ate ice cream in smaller bowls and ate with smaller spoons unwittingly served themselves nearly 57 percent less than people who served themselves ice cream in bigger bowls and ate with bigger spoons. If you invest in a set of smaller utensils and dishes, chances are you will also be investing in a healthier waistline.
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