- Serve less food for yourself! I know it’s obvious but this simple step is often overlooked. If you put less food on the plate you will eat less. Furthermore, the color of the plate can have an influence on the portions you serve. I watched a TV program that did research into this and they found that those that used a light colored plate as opposed to a darker colored one served less food as they could see the amount they were sharing more clearly. For example, if you share out a red stew in a white bowl instead of a red one you’re likely to share out less! – interesting…
- Eat slowly – many people (like me!) eat way too fast. Enjoy your food and taste the flavor and texture.
- Chew your food properly – digestion starts in the mouth, well before food reaches the stomach. By chewing properly, your food will be more liquefied and it will be easier for acid in the stomach to break it down.
- One practical suggestion if you find that you do overeat – after you eat 4 or 5 mouthfuls of food, put your utensils down. You can even push the plate away from you for a couple of minutes if you want! That way you’re giving yourself time to focus on what is in the mouth rather than adding more before you finish.
Eating slowly gives your brain time (some researchers say about 20 minutes) to get the “I’m full” signal. This should trigger that you’re no longer hungry and you should naturally stop eating.
It doesn’t feel comfortable when you overeat, does it? You feel sluggish, bloated and find it difficult to move (ehem….speaking for myself!). You can share your thoughts on how to avoid overeating by posting a comment below.