Do you overeat at mealtimes?


July 4, 2019

If you have a tendency to overeat at mealtimes, here a few tips that might help. 

Severe hunger pangs can sometimes cause you to overeat. So have frequentsmall meals during the day to keep this under check.

Next, eat slowly. Did you know that it takes about 20 minutes for your brain to register your stomach is full? If you eat fast, you can continue eating even after you’re full. However, if you eat slowly, you will have enough time to realise you’re full. And this means you will stop on time.

If you’re extremely hungry at your meal time, drink a glass of water. This will quench that hunger, and allow you to eat just how much you need.

Also, if you’re feeling hungry out of turn it’s quite likely that your thirsty. Many times, we tend to confuse thirst with hunger, binging and overeating.
Eat on a smaller plate. Simply put those big thalis you inherited from your mother away. Experts say that eating on a smaller plate can trick your mind into eating less. This is because visually the smaller portions will appear larger on a small plate.
Don’t eat while watching TV, browsing/ working, or reading. There are higher chances of overeating if you’re not paying attention to your food. So focus on your food, to prevent overeating!

Choose whole foods
: Whole foods are nutrient dense and also pack in fibre, that can help satiate hunger. Also, protein-rich foods are a good bet, as it takes longer to digest, leaving you feeling fuller for longer.

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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