By Morgaine Gallagher Sciaudone, RDN LDN
With today’s large portion sizes and busy, fast-paced lifestyle, honoring hunger and fullness cues and over eating becomes quite difficult. But, there are some easy-to-implement techniques to help regulate and honor appetite to minimize the risk of overeating.
It’s important to know that on occasion, overeating will not cause weight gain or health concerns. But overeating multiple times per week or even day, can lead to serious health conditions, such as type two diabetes, heart disease, metabolic syndrome and obesity.Fiber rich sources include whole grains, starchy vegetables, non-starchy vegetables, nuts, seeds, and fruit. It is recommended that women consume at least 25 gm dietary fiber and 38gm dietary fiber for men on a daily basis.
Here are the top five tips to overcome overeating per a Registered Dietitian in Philadelphia.
-
Limit Distractions
With long to-do lists, many people do other things while eating. But, by not paying enough attention to what is being consumed, this distraction can lead to overeating. Limiting distractions as much as possible during mealtimes will allow the body to focus on eating, which will allow for earlier fullness. Being present at mealtime will additionally prevent eating past fullness cues. To eat more mindfully, without distractions, phones, computers, and televisions should be turned off when eating.
-
Eat slowly
Eating slowly allows for more time for the brain to realize that the stomach is full. When the brain is able to recognize that the body has had enough it’ll create signals to stop eating.
To slow down at meals, taking small bites, drinking water between bites, taking deep breaths throughout the meal or putting utensils down between bites. Other ways to slow down include setting a meal timer or engaging in conversation if eating with loved ones.
-
Learn about the hunger and fullness scale
The hunger and fullness scale helps to become more aware of food consumed. This scale is available to reference for free online and is best paired with mindful or intuitive eating. The hunger scale ranges from 1-10, 1 being ravenous and 10 being uncomfortably stuffed. To limit overeating, it is recommended to stop eating around a 7 on the scale, when feeling satisfied or lightly full.
-
Build balanced plates
Including fiber, healthy fats and lean protein for satiety and early satisfaction so that you don’t need to eat as much food before feeling full.
Fiber rich sources include whole grains, starchy vegetables, non-starchy vegetables, nuts, seeds, and fruit. It is recommended that women consume at least 25 gm dietary fiber and 38gm dietary fiber for men on a daily basis.
Protein-rich foods create a longer lasting sensation of fullness after a meal. Eating protein-rich foods can also reduce the levels of the hunger-regulating hormone gherkin. Dietary sources of protein include chicken, turkey, fish, lean beef, lean pork, greek yogurt, cottage cheese, cow or soy milk, hard cheese, kefir, nuts, seeds.
-
Avoid skipping meals
Skipping meals may lead to intense hunger, which tends to result in instances of overeating when food is finally consumed. Eating well balanced meals and snacks regularly throughout the day prevents hunger from ever being too extreme and backfiring with overeating.
