A big struggle with diabetes and trying to eat healthier is the amount that you eat. Trying to avoid overeating is important not only for your blood sugar but weight management as well. Keeping a healthy weight is just as important as managing your blood sugar. It’s even worse when you’ve eaten, but you still feel hungry. By the time you satisfy that hunger, you’re doubled over on the couch, and not even a wheel barrel can move you. Can we say Thanksgiving dinner? Check out some tips on how to avoid overeating!
Avoid carb heavy appetizers
Chips n Salsa, bread, potato skins…sound familiar? Just a few of your standard appetizers that you find at restaurants and dinner parties. Carbs expand once you’ve eaten them. They make you feel full faster. To avoid overeating, go for something lighter like a salad, veggies with dip, veggie chips and much more. Bottom line, keep the filling stuff for the main course.
Drink Water Between Bites
This tip has been around for years, but it’s still relevant! Water helps you get full faster. Try to avoid sodas because the empty calories will not satisfy you even though you get full. You end up overeating because your body will still crave nutrients that you need from food. By drinking water, you not only keep yourself hydrated, but it helps flush your system too.
Don’t Overload Your Plate, Use a Smaller One
Your eyes are your biggest deceivers. You’re going to look at that big plate and feel obligated to fill it up. Then there’s the part where you eat it…all. Why? Because mom always said to clean your plate. My mom is the face of finish your food. She does not like anything to go to waste. Easy fix! Use a smaller plate. Seriously. When you use a smaller plate, not only are you cutting down the portion size, but your eyes send a message that says “hey this is a lot of food!” By the time you finish, you may find that you’re full.
Small Bites. Chew Slow.
The French nailed this one! Both of these combined gives your body time to register to your brain how satisfied you are. This also allows you to ENJOY your food. When’s the last time you’ve enjoyed what you ate? Or when you ate too fast, and you were sad it was over? Take your time. If you cooked it yourself or someone cooked it for you, what better compliment than to relish in what was created? Treat yo’self!
No Distractions When You Are Eating
If you take anything away from this post, it’s this. The best way (in my opinion) to avoid overeating is to stop eating when you’re distracted. This one I’m still trying to get down. Turn off the TV, get away from your desk, and put away your phone. You are more likely to overeat when distracted than you would with your family. Eat with your significant other or your friends. Even if you eat alone, enjoy the peace. Play some calming music while you do. I like to think of myself as a sophisticated Italian woman who can go to a restaurant and eat alone with confidence. I mean sure the glass of wine will help but even so! Enjoy this time with yourself. You’re more likely to acknowledge when you’re full than if you’re in front of the TV or computer. When you’re distracted, you’re not aware of what you’re doing. That’s how you end up on the couch doubled over.
Listen to your body!!
This is a tough one even for me but please please PLEASE hear me when I say this: listen to your body. It’s challenging at first I know. You will get better though you just have to keep trying. When you start to feel that sensation of fullness, ask yourself: am I full or am I eating because I know I can finish? It’s ok to say that you’ve had enough. To go boxes and reusable food containers are real. Put it up and save it for next time.
I’m sure you guys get it now. By applying these tips, you’ll be able to listen to your body and know the signals for when you’re satisfied. You never want to eat yourself into a coma. It’s joked about a lot, but it’s not to be taken seriously.
What are some ways you keep from overeating? Feel free to share below!