The most ruinous dietary habit of all is overeating. It overworks and poisons the body as it puts enormous stress and strain on the organs most especially the digestive system and an impairment of digestion, leading to overweight and the overall breakdown of the body. Some people frequently eat a meal even after they are satisfied, and hour later, they are looking for something more to eat: They know they are not hungry; their stomachs are still full, yet they are eating more food. Some are aware they are overeating, but couldn’t help themselves. Something is making them seek out and eat more food. In this post, you will discover a reasonable and understandable explanation for this counterproductive behavior and how you can give up Overeating
Portion control
Using smaller plates can help you eat less. Research has suggested that people tend to visually judge the amount of food they consume based on how full their plate appears rather than the actual food on the plate. The size of the plate influences how much people serve and consume. A small plate makes the amount of food on it appear larger, whereas on a large plate, even a reasonable amount of food looks small. Portion control is a potent skill and a potent strategy for any health-related goal. The easiest way to gain control of your portion size and calories is to prepare meals yourself at home and measure the quantity. Cooking at home does indeed lead to better diet quality, improved health and weight since you know what you are putting into the meal and have better control over ingredients and portion sizes. Eating straight from the bag, box, container, carton or pot will increase the chances of you eating more than the recommended serving size.
Never eat while standing up.
Eating standing up can also lead to discomfort from bloating, cramps and gas. These symptoms occur because your stomach moves food faster down your digestive tract. You also tend to eat faster when you stand, causing you to swallow more air. Eating standing up can also lead to weight gain because you may feel hungry sooner after standing to eat.
The Eating position has a significant impact on your digestive system. Sit at the dining, chew your food very well and eat slowly. A trick you can try is to lay your fork down after each bite or place it in a place requiring a slight reach to pick it up again to remind yourself to slow down. Taking the time to thoroughly chew food has also been shown to reduce overall intake and increase the feeling of fullness
Environmental factors
Family gatherings, cultural practices and social events play a pivotal role in shaping our eating habits. People tend to eat more when they are with friends, acquaintances, and family especially if they are engrossed in fun, laughter, talking or having a good time. During some of these occasions, Buffets are made available and you are likely inclined to get carried away and eat more than normal. In this scenario, decide in advance what you are going to order.
Hydrate smartly
Drinking water about 30 minutes before a meal make you feel full, causing you to eat less. Studies have shown that drinking two glasses of water immediately a before meal can reduce appetite and calorie intake. Sometimes we head to the kitchen for something to eat when we are thirsty rather than hungry. Our brains are not good at differentiating thirst and hunger, if there is food around, we generally tend to eat when we actually need to drink water. As a result, you walk around overstuffed and chronically dehydrated. Neurosurgeon and CNN chief medical correspondent, Dr. Sanjay Gupta, the author of the book “Keep Sharp: Build a Better Brain at Any Age” pointed out in his book that as we age, our ability to perceive thirst diminishes. This explains why dehydration is common in older people and a leading cause of admission to emergency rooms and hospitals for the elderly. He posited that if you feel any thirst, you have already waited too long, and equally if you feel stuffed, you have already eaten too much. He affirmed that dehydration often leads to cognitive problems in older folks, which can be assessed by examining changes in short-term memory, numerical ability, psychomotor function, and sustained attention. Researchers have found that even moderate dehydration is associated with confusion and cognitive deficits. The lesson here is to stay hydrated and the best way to do that is with water. You can also have your morning coffee or tea
Practice mindful eating
Eliminate distractions by turning off your phone, computer and television during meals. Your attention is more on these devices, lessening your discernment of what you have consumed. You can consume an unusually large amount of food because it is available and for the fact that you’re not paying attention.
Listening to music while eating can also influence what you consume. Studies show that, with low-volume, soft, soothing music, you eat less and more slowly. With loud music with a fast beat, you eat more and faster and frequently whatever is in sight. Creating certain rules and habits can reduce cues for overeating. For example not eating while you are reading, walking, driving, watching TV, and on your phones, will help fight overeating
Plan ahead
When hunger strikes and you are not prepared, your animal instincts will push you in the wrong direction. You will gravitate toward whatever is tasty, quick and satisfying like fries, soft drinks, cheeseburgers etc. Plan your main meal and grocery shop accordingly. Build more fiber into your meal including whole fruits and vegetables. It’s key to brain and body health because it changes the overall chemistry of a meal. Fiber intake has long been shown to help prevent depression, hypertension, and dementia through a variety of biological pathways. It has also been tied to successful aging.
Eat natural appetite suppressants
Natural appetite suppressants are loaded with health nutrients rich in vitamins and minerals that fuel your body keep you fuller for longer and fight hunger. Some of these are almonds, avocado, apples, eggs, coffee, vegetable soup, and oatmeal. If you want to keep the hunger monster always eat some of these before you sit down for a meal.
In a study in Cleveland Clinic Health Essentials, Natural appetite Suppressants are the foods and health habits that can help you keep your stomach full in a healthy and satisfying way. participants who ate natural appetite suppressants before a meal were less hungry and ate less of a meal than participants who did not eat.
Snacking on fruits and vegetables is a great way to reduce your appetite and eat less, especially when you eat them between meals. In my personal experience, I snack on avocado, banana, Cucumber with groundnut, Apple, pawpaw, garden egg and groundnuts, and watermelon. In some occasions, I start my day with avocado, one of the best appetite suppressants for me. In other cases, I eat them between meals. In some instances, I don’t remember going for a main meal at all after taking natural appetite Suppressants. Kindly comment, like, share and add any other things that you feel could help our readers
By Olusegun Solaogun
CEO: Firstway Bookshop
Website:https://www.firstwaybookshop.com
