5 Tips to Avoid Overeating

5 Tips to Avoid Overeating

It’s the end of the day and you are starving!  On the way home you drive by at least a dozen take-out food joints and at least six restaurants.  You didn’t plan to be working late, so in order to get something into your stomach before it gets later, you opt to stop to eat.  Ennie meanie miney mo.   Which of these places do I go?

You finally get your meal and the next thing you notice is….it’s gone.  What just happened?  You’ve just woofed down a bunch of food and you don’t even remember what you ate or if it was even good!  How many times has this happened to you?

In today’s society, this is all too common.  Fewer families eat meals together around the table while sharing the moments from their day.  Kids eat in their rooms while watching TV or gaming.  Families stop at fast food joints and eat their meals in the vehicle.  We grab, we eat and we go without enjoying the aroma, the textures and the flavors of the foods we eat.  When did this shift occur?  I want to help you create positive habits with how you eat, so check out the tips below.  First, let me begin by sharing with you how overeating affects the body.

The Perils of Super-sizing

Eating too much food in one sitting is hard on your body. Here’s why:

  • Food is meant to be spread throughout the day.  Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood stream.  Your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose.  This can make you feel spacey, weak, irritable, or headachy.
  • Thinking there is some type of emergency, your adrenal glands go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet, you experience wicked cravings for more food—specifically unhealthy simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

5 Tips to Avoid Overeating

  • Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  • Choose high-fiber foods like vegetables, whole fruits, beans, and whole grains to keep you feeling full and energized.
  • Chew well to aid digestion and give your brain time to register you’re full before you overeat.
  • Drink a large glass of water 10 minutes before your meal and only drink water to wash food down while you eat.
  • Carry your own snacks.  Stock up on snack-sized containers and fill them with baby carrots, sliced apple, air-popped popcorn, or raw nuts.

Get even healthier!

Are you curious about how easy-to-make changes (such as chewing your food more thoroughly) can make a big difference in your health?  Would you like help in making healthier food choices?  Then, let’s talk!  You can click here right now to schedule a complimentary health coaching consultation with me today—or share this offer with someone you care about!

Adapted from Institute for Integrative Nutrition

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