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How to prevent eating ‘too-much’ ?

Often we find ourselves facing difficulty in controlling our appetite and eating too much. The increasing and tempting variety of food that restaurants offer which may be easily available through home delivery services are also contributing towards it.


Occasional over-sized meals do not cause much harm, but in the long run, they may prove harmful to your health.


Here are 12 tips to avoid eating too much:


1. Have a 'technology-free' meal


Put away your phones and tablets, switch off the television and instead enjoy talks with your family. Take about your day, the activities you undertook etc.

When at office, move away from your desk, shut down the computer and sit and enjoy your meals with your colleagues.

This will help your body to focus on the single task of eating along with the added benefit of socializing.


2. Practice 'mindful eating'


When eating, enjoy the textures, flavours and aromas of the food.

Make it a colourful meal. Add in different textures to make it more it more enjoyable.

Chew the food properly and eat slowly. Put down the spoon between bites or try taking few breaths between bites. Eating slowly will give the brain time to realize that the stomach is full and signal you to stop.


3. Meal planning


Planning your meals will allow you to see how much you are eating. When you are hungry and your blood sugar drops, you tend to eat whatever is available to you the fastest. You also tend to make unhealthy choices in the process.

Meal planning also helps you save money since you are more prepared.


4. Do not skip meals


Eat regularly and have small, frequent meals. This helps to increase the overall metabolic rate of the body and hence, aids in weight management too.

Skipping meals is harmful. When you remain hungry for longer intervals, the body secretes a hormone called 'Ghrelin' or 'hunger hormone'. This hormone increases food intake. Lower the levels, the fewer calories you eat.


5. A healthy fibre and protein-rich breakfast


Starting your day with a wholesome healthful breakfast is the key to avoid over-eating. Fibres and proteins keep you full for longer periods of time and hence, you tend to avoid those unncessary cravings during the day. Great options include Oatmeal, Vegetable Poha, Vegetable Omlette, Egg whites etc.


6. Control your portion size


Eat healthy portion sizes. Dont eat straight out of a packet or container. Take out your food into a smaller plate.

Fill a portion of your plate with salads or grilled vegetables.

When eating at buffets or restaurants, try using a smaller plate.

Split your meal with a friend when eating out at restaurants.

Stop eating the moment you feel full and get the rest of the food packed to eat later.


7. Don't ban your favourite foods.


Staying away from your favourite foods for a very long time leads to over-indulgence when to get a chance to have it.

Instead treat yourself occasionally, however, taking care of the portion size.

Split the dessert with your friends and family when there is a tendency to over-eat.

Find healthier alternatives to your favourite foods, when possible.


8. Water! Water! Water!


Drinking adequate amounts of water is the key! It increases your body metabolism.

To avoid eating too much during meals, drink one glass of water before the meal. This keeps the appetite in check.

Switch sweetened beverages with lemon and mint water.

Sometimes the signal for thirst may be misinterpreted as hunger. Whenever you have unnecessary cravings, try drinking a glass of water. Staying hydrated helps a great deal in the long run.


9. Avoid stressing too much


In today's fast-paced lives, stress is unavoidable. But stressful eating leads to over-eating.

Take out some time during your day to exercise. Practice yoga or meditation to relieve that stress. Go for a jog and get that dash of fresh air. Skip a rope in your balcony. Any form of exercise increases serotonin levels in your brain and improves your well-being.



10. Beauty sleep


Get an adequate amount of sleep everyday.

Lack of sleep again tends to increase the levels of 'Ghrelin' and reduce the amount of 'Leptin' which leads to increased hunger and appetite.

Sleeping for 6-8 hours daily keeps the body's metabolism in check and helps in weight management too.



11. Avoid crash diets


Crash diets may bring out temporary happiness, but the damage it causes can be troubling. Such diets again, keep you hungry for longer intervals and devoid you of various necessary nutrients. A well-balanced diet is important for your overall health.


12. Track your diet


Food journaling is a trend these days. Write down what you eat throughout the day. This will help you track your calories and avoid unnecessary food items. It also helps you stay motivated throughout the day.


Overeating can be a hard to break habit. Some people might need professional help in case of certain disorders.

However, using the above mentioned points can be a start towards forming a healthy habit. Though it may be tough, forming a new and healthy routine would always be fruitful.


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