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.
It is way too easy to indulge on those days.
But it doesn’t always stop there.
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 (this is a personal fave).
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.
Tip #2: Eat “Mindfully” = the 20 Minute Meal
You’ve heard of Mindfulness but did you know that you can apply 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.
The 7 Steps to Mindful Eating = the 20 Minute Meal
- taking smaller bites,
- eating more slowly,
- chewing more thoroughly,
- notice the smell,
- notice the taste,
- notice the texture,
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.
So take your time, pay attention to your food and enjoy every bite.
Would you like step by step instructions to eating a 20 Minute Meal? Get those here…
Bonus Success Tips:
- Eat at a table (not in front of the screen),
- Use a smaller plate, and
- Put your fork down between bites.
Using the 20-Minute Meal Method in your day to day life is super simple because:
- No one will know you’re doing it (love that!)
- You don’t have to miss out on parties or dinners with friends or sweethearts
- You don’t have to postpone your vacation or travel to accommodate a “diet”
- You don’t have restrict the kinds of foods you eat
I walk you through the process and give you all the deets here.
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: fibre and water.
Fibre 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.
Have your glass of water, eat mindfully, and start with your salad (or delicious vegetables) to help avoid overeating at meals.
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
- Blueberries & raspberries
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermal cup, or cutey mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.
What do I do now?
I have a few spaces available in my Life Coaching program. With me. And you. 1-1. It’s Personal. Powerful. and a bit Intense.
Is your soul nudging you that it’s time?
Wishing you the best health!
Want more support? Join the free “Self Care for Women” FB Group to engage with a great group of girls who are learning to love and look after themselves more. We can only grow if we surround ourselves with like-minded people. If we don’t take action and choose to find those people, we stay stuck.
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