Gobble, Gobble, Gobble: Tips to Prevent Overeating
There’s nothing quite like the second (or third, or fourth) plate of delicious home cooked food on Thanksgiving. However, if you find that you feel sick, bloated, or just overall uncomfortable from overeating after every holiday meal, you may be indulging a little too much. If you’re looking to keep this year’s holiday season a bit healthier, or even just avoid overeating in your day-to-day life, here are the best tips to help you enjoy a healthier holiday.
1. Drink A Lot of Water!
Before you reach for the turkey and mashed potatoes, go for the water. Drinking a glass or two of water before you eat as well as a glass or two as you eat will help you fill up much faster. Not only will you fill-up faster, but you’ll also stay hydrated and make it easier for your system to digest your food. You’ll find yourself feeling much better and actually fitting into your jeans the next day.
2. Know You Can Go Back for Seconds
We’re all guilty of our eyes being bigger than our stomachs, but this has a very easy solution. Instead of filling up your plate until you can’t anymore, take sizable portions. If you finish eating and still aren’t quite satisfied, feel free to go back for seconds. If not, finish your meal feeling accomplished that you didn’t eat until you couldn’t anymore. This will also help prevent wasting uneaten food, if you have a habit of throwing away the remainder after you’ve filled up.
3. Pay Attention to What You Eat
It’s easy to spend your holidays mindlessly filling up on sweets, snacks, and bread long before you’ve even started eating the actual meal. With so many delicious treats laid out to snack on it can be hard to exercise self control. However, simply being conscious of what and how much you’re eating can make a huge difference, when it comes to portion control. There’s nothing wrong with a few cookies or chips, but pay attention to how many times you reach for them.
4. Smaller Plates = Smaller Meals
This is a pretty common tip to avoid overeating, but it’s popular for a reason. Switching to a smaller plate tricks your brain into taking smaller portions and still feeling full when you finish. By taking a bigger plate, there is more room for you to take bigger portions and promotes the “eyes are bigger than your stomach” habit. So, taking a smaller plate will help you take a more realistic amount of food.
5. The 80% Rule
Another common tip, eating until you’re only 80% full is a great way to avoid feeling stuffed at the end of a meal. Your brain takes a while to catch up with your stomach. So, when you feel as if you are 80% full, likely you are actually full and your brain just hasn’t registered it yet. Often, when we eat until we are 100% full, we feel fine for a bit, but in a few minutes fullness may shift to a feeling of discomfort and bloating as our brains catch up to our stomachs.