Dietary and nutritional content reviewed by Jasmin Gorostiza, DT, DM, DSS, CFPP.️
Admit it! There are times when you over eat. After all, it’s really hard to stop once you start.
But there are some ways to stop yourself from over eating. No, you won’t be starving yourself. Just try these simple tricks. They can stop you from over indulging.
Table of Contents
8. Explore The Taste
Don’t rush! Take the time to eat. Never eat a meal in front of your computer.
Your computer will distract you. You won’t be able to concentrate on your food. Because of that, you’ll end up hungry again.
Don’t rush! Take the time to eat. Never eat a meal in front of your computer.
So set the table and enjoy your meal. Then take time to explore the taste. Don’t get too excited to stuff yourself. Take that first bite and relish it. Focus on your food. Enjoy it. Experience the flavors and the texture. Chew slowly. You’ll be end up eating less. But you’ll definitely be satisfied.
7. Put Your Cutlery Back On The Table
Don’t hold on to your cutlery while eating. Put them back on the table. Then chew your food slowly. This will slow down your eating. You’ll eventually end up eating less.
6. Put A Small Amount Of Food On Your Plate
Don’t put too much food on your plate. Spend some time to reach out for a second or maybe even a third serving. The same rule applies if you’re having a buffet meal. Stand up and go to the buffet table for a second serving. Don’t pile up food on your plate. It doesn’t look good and you’ll end up eating everything.
So take some time to reach out for another serving. Who knows? You might get too lazy to do it after all.
5. Eat Like A European
Do you ever notice how the Europeans use their fork? They use their fork to pick up the food. They don’t use it to scoop the food.
Forks are used to pick up the food. That’s why they have tines. The tines are used to pick up the food.
Here’s the thing. Forks are used to pick up the food. That’s why they have tines. The tines are used to pick up the food. So if you notice, the Europeans use the other side of the fork. That’s because they pick up their food. They don’t scoop it with their fork. Between picking and scooping, you’ll definitely eat less with the former. So think about that.
4. Try Using Chopsticks
You can learn how to use chopsticks. This can be very challenging in the beginning. But it can surely limit your food intake.
3. Concentrate On Your Food
According to Susan Albers, a clinical psychologist, you’ll end up eating more if the TV is on. So she recommends that you turn off your TV while eating. This way you can fully concentrate on your food. You’ll be able to listen to your body. Hence, you’ll know when to stop. Unlike if you were watching TV. You might just miss the signals that your stomach is already full. That can lead you to over eat.
2. Fill Up With Water Before A Meal
Hungry? Drink water first. This really helps especially late at night. You won’t be tempted to have a midnight snack. You can use the same trick before starting a meal. So gulp down a glass of water first.
1. Clench Your Fist
This is interesting. You won’t over eat if you clench your fist. This is because your mind reacts to your body. So a clenched fist can send a “no” signal to your mind.
So try clenching your fist while eating. At some point, your mind will sense the “no” signal coming from your fist. This can help you stop eating.
So try clenching your fist while eating. At some point, your mind will sense the “no” signal coming from your fist. This can help you stop eating.
These are simple ways for you to eat mindfully. You’re not limiting your food or starving yourself. Actually, you really just have to enjoy your food. It’s funny how that can stop you from over eating. But it sure can. You just need to integrate all these simple tips. Then you can stop yourself from over eating.
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Clenching the fist? That’s very interesting. Wouldn’t hurt to give it a try. 🙂
The one thing that keeps me on my Bistro md meal plan is just one word. That word is NO. I say NO to other foods. Even if I’m being tempted, I simply say, “No, thank you.” I have the right to say NO and that has helped me a lot to stay within my meal plan.
I like #1. I’m definitely going to try that. Thanks.
It helps to eat with chopsticks especially if you really want to avoid stuffing yourself. The downside is that once you get used to eating with chopsticks, you’ll end up eating more again. So it’s just at the start. If you really want to control your eating, you have to do it in a more sustainable manner.