When enough is enough: How to not overeat?

There’s a reason why companies delivering daily meals do so well. The art of not overeat is often simpler said than done. If you struggle to keep your healthy eating habits in check then take note of these top tips: 

The art of mindful eating. 

Eating in front of the TV or computer might be easy but it’s never mindful, and mindful eating is vital to allow our brains to register that we are full. Pay attention to the texture, taste, colours and flavour of each mouthful and you’ll be sure to feel more satisfied after a meal with your family or out with your friends.

Invest in smaller plates. 

Optical illusions can make us eat more than we think we’ve eaten. Whilst larger plates make servings appear smaller, smaller plates can lead us to believe that the same quantity of food is significantly larger which helps us to feel fuller.

Stay hydrated. 

Often when we think we’re hungry we’re actually thirsty. Drink a glass of water and wait 20 minutes before reaching for a snack.

Pack in proteins. 

Protein keeps us fuller for longer, which results in eating less throughout the day. A protein rich breakfast is absolutely vital to keep hunger at bay. Foods such as nuts, pulses, chicken and avocados are all high in protein.

Remember your breakfast. 

Whether you enjoy porridge, peanut butter or a bowl of granola with fresh fruit, breakfast is essential to keeping hunger at bay. Skipping breakfast encourages snacking and messes with your brain’s focus and ability to be mindful.

Take your time. 

Mealtimes shouldn’t be a race to the finish line. Take your time to chew, put your fork down between each bite. Savour the flavours to give your brain time to register that enough is enough.

Remove temptation. 

If you find yourself polishing off packets of crisps and chocolate, it may be time to eliminate them from your living space. Processed foods can be highly addictive, so don’t tempt yourself. Clear the kitchen space immediately after cooking. If food isn’t left out, you’ll be much less likely to go back for seconds.

Don’t use food to change your mood. 

Emotional eating never resolves the underlying issue and leads to guilt and shame. Always have a list of non-food related, self-soothing activities to hand. By having a relaxing bath, taking a walk or watching your favourite programme, you can lift your mood in a natural and healthy way.

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