The reality is that most people eat more food than they think they're eating and then they wonder why they find it difficult to lose body weight when exercising. Could the crux of the problem be that they're eating more food than they realize? The insidious part about eating food is that we may eat because we're bored and are not listening to our bodies for hunger signals.
How can we avoid overeating? Here are ways to avoid the overconsumption of food:
- Eat your food from smaller bowls and plates. Studies have indicated that we tend to eat more food when the food comes in deep bowls or large plates. This supports the theory that we tend to rely on visual cues (eating until our plate is empty) rather than internal cues (hunger) when eating.
- Drink your fluids from tall, narrow glasses. Studies have indicated that we tend to pour more volumes of liquid in short, wide glasses rather than tall, narrow glasses. It's as if the mind plays tricks in perceiving there is less liquid in short, wide glasses when in reality this is not the case.
- Limit the consumption of processed foods which contain high sugar and salt. These foods tend to increase appetite due to the increase in blood insulin levels.
- Keep unhealthy foods out of sight or out of your house. As they say, "Out of sight, out of mind."
- Avoid eating when watching TV. Mindlessly eating while watching TV is a recipe for overeating because we're not aware of how much we're eating due to the distraction of TV.
- Be aware of social influences in public gatherings. The pressure to eat more food in order to please hosts, for instance, should be countered with a polite, "No thank you, I'm fine"
- Be aware of tantalizing images of foods. The mere act of seeing tempting images of foods in advertisements may stimulate blood levels of ghrelin, the hormone released that stimulates appetite.
- Avoid eating when you're stressed, depressed, upset, angry, lonely, or even happy and excited.
- Eat s-l-o-w-l-y and chew your food well. By eating this way, you're more likely to allow the feeling of satiety to reach your brain (it takes about 20 minutes) before you overeat.
- Eat with your non-dominant hand or use chopsticks. This allows you to avoid eating mindlessly and encourages you to eat more slowly.
- Go for a brisk walk when you feel a snack craving. The mere act of walking may boost your mood and lessen your desire for certain cravings for decadent foods like chocolate or chips.
- Keep a food diary. By recording the foods you eat, you become more aware of how you're really eating--consider it a wakeup call. Just be sure to be honest with yourself and be consistent in tracking the foods you eat. You'll become more accountable for what and how much food you eat.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."