HAPPY THANKSGIVING!
Sometimes
those holiday feasts are just amazing. And
it's not just the abundance of delicious food but also the people, the
decorations, and the ambiance. Remembering why you are thankful!
AND it
is way too easy (and common) to indulge on those days.
But
it doesn't always stop there. Does it? Sometimes
we overeat on regular days. Or at
regular meals. Or All. The. Time.
Here
are three tips to avoid overeating at meals. (Psst,
turn these into habits and ditch the willpower!)
Tip
#1: Start with some water
When
your stomach is growling and you smell amazingly delicious food it's too easy
to fill a plate (or grab some samples with your bare hands) and dive into the
food.
But
did you know that it's possible to sometimes confuse the feeling of thirst with
that of hunger? Your stomach may
actually be craving a big glass of water rather than a feast.
Some
studies have shown that drinking a glass or two of water before a meal can help
reduce the amount of food eaten. And
this super-simple tip may even help with weight loss (...just sayin').
Not
only will the water start to fill up your stomach before you get to the buffet,
leaving less room for the feast but drinking enough water has been shown to
slightly increase your metabolism.
Win-win!
Tip
#2: Try eating “mindfully”
You've
heard of mindfulness but have you applied that to your eating habits?
This
can totally help you avoid overeating as well as having the added bonus of
helping your digestion.
Just
as being mindful when you meditate helps to focus your attention on your
breathing and the present moment being mindful when you eat helps to focus your
attention on your meal.
Do
this by taking smaller bites, eating more slowly, chewing more thoroughly, and
savouring every mouthful. Notice and
appreciate the smell, taste and texture.
Breathe.
This
can help prevent overeating because eating
slower often means eating less.
When
you eat quickly you can easily overeat because it takes about 20 minutes for
your brain to know that your stomach is full. And you get too much "air" in the belly!
So
take your time, pay attention to your food and enjoy every bite.
Bonus
points: Eat at a table (not in front of the screen), off of a small plate, and
put your fork down between bites.
Tip
#3: Start with the salad
You
may be yearning for that rich, creamy main dish. But
don't start there.
(Don't
worry, you can have some...just after you've eaten
your salad).
Veggies
are a great way to start any meal because they're full of not only vitamins,
minerals, antioxidants, and health-promoting phytochemicals but they also have
some secret satiety weapons: fiber and water.
Fiber
and water are known to help fill you up and make you feel fuller. They're “satiating”. And
these secret weapons are great to have on your side when you're about to
indulge in a large meal.
There may be some that can't eat salad greens...so find a high fiber veggie single and enjoy.
Find some and learn more about the benefits of fiber here.
In Summary
- Have a glass of water
- eat mindfully
- start with your salad to help avoid overeating at meals.
Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas
If you're not much of a plain water drinker or need your water
to be more appealing to your senses here are five delicious (and beautiful
looking) fruit combos to add to your large glass of water:
Slices of lemon & ginger
Slices of strawberries & orange
Slices of apple & a cinnamon stick
Chopped pineapple & mango (my fav)
Blueberries &
raspberries
Tip: You can buy a bag (or several bags) of frozen chopped fruit
and throw those into your cup, thermos, or cool mason jar in the morning. They're already washed and cut and will help
keep your water colder longer.
References:
