Overeating is a very serious problem that affects more people than you realize. While you may be able to eat healthy at home, as soon as you head out the door it’s easy to fall back into your old habits and go overboard.
What’s even worse is the fact that you can overeat on healthy foods. You know, because sometimes one portion just isn’t enough.
But don’t worry my friend because you are not alone. We have all been there and we have all done that.
Below you will find 4 techniques that will help you control your appetite so you can stop overeating.
Follow these strategies and you will have no problem overcoming overeating. Not only will you start to feel more satisfied when you eat, but you will also start to enjoy your food a lot more.
Drink More Water & Stay Away From Liquid Calories
This is something we are sure you have heard before. When you are even the slightest bit dehydrated you will be more likely to overeat.
And while soda and juices will make any meal taste better, they also leave you feeling dissatisfied and cause your insulin levels to spike due to their rapid digestion.
Water on the other hand leaves you feeling full and satisfied without adding a ton of additional calories.
To help control your appetite drink a glass of water 20 minutes before you sit down to eat each of your meals.
Try to drink a minimum of three quarters of a gallon of water every single day.
Slow Down When You Eat
These days it seems like everybody is too busy to sit down and have a decent meal. So they grab the fastest thing they can find and scarf it down as fast as they can so they can get on with their day.
The problem is the faster you eat, the hungrier you will be.
You see, it takes your body up to 30 minutes to feel satiated from the foods you are eating. Because of this long delay we tend to eat more food in an effort to satisfy the feeling of hunger.
Not only do we eat faster, but we end up eating more than our bodies can handle. That’s why you get the feeling of being so stuffed that you can hardly breath.
The solution to this problem is to simply slow down when you are eating. Take smaller bites and chew your food at least 10 times before you swallow it.
By slowing down when you are eating you will give your mind enough time to catch up with your stomach.
Your food will also be more satisfying as you will be able to enjoy every bite.
Don’t Wait Until You Are Hungry To Eat
We know this sounds counterintuitive but it works like a charm. If you want to avoid overeating, eat when you’re not hungry.
Can you remember the last you were really hungry? What did you do? Did you eat everything in sight?
Chances are you nodded your head in agreement…
Anytime you wait until you are hungry to eat you greatly increase your chances of overeating. And anytime you overeat your insulin levels will immediately spike, you will instantly feel tired, and then a few minutes later you will be hungry again.
It’s a vicious cycle that can be very difficult to break. The best thing you can do is beat your body to the punch.
In other words, don’t wait until you get hungry to eat. Not only will you eat less throughout the day, but you will also eat slower.
Use a Little Vinegar To Help Control Your Blood Sugar
If you are looking to add a little flavor to your food without adding a ton of additional calories there are plenty of spices and flavors that will fit the bill.
Take for instance vinegar. Vinegar will lower the glycemic index which will cause your body to metabolize food at a much slower rate.
It will also add a nice flavor to your vegetables, sauces and dressings without too many calories.
If you want something a little sweeter consider adding cinnamon to your smoothies and coffee. You can even add some to your chili if you’re a little adventurous.
Cinnamon, just like vinegar, slows the rate at which your body metabolizes food. This basically means food gets transmitted from your stomach to your intestine at a slow and steady rate.
Because of this you will feel fuller longer and won’t have to worry about the dreaded after meal slump.
And there you have it, 4 simple techniques you can start implementing to stop yourself from overeating.
Please note that we are all different and will therefore not respond the same to each technique. For best results it is best you find the one or two techniques that will work for you.