Overeating is incredibly easy to do – especially if you struggle to remove negative emotions from food.
Here are some nifty tricks to help you eat sensible portions and nutritious food!
1. Go smaller
Creating the illusion that you have more food on your plate and taking smaller bites can satisfy you far better at meal times.
Using a smaller fork or spoon means that you are taking smaller amounts to chew; you are taking longer to finish your meal and this aids in less food being consumed in one sitting.
2. Drink water first
Often, an urge to overeat can be a genuine thirst. Aim to drink a glass of water when you notice a hunger pang set outside of your meal time.
It can also curb the desire to overeat right before you have your next scheduled meal.
3. Use the power of scent
Smelling a green apple, a banana or vanilla has been shown to help stop cravings by tricking the brain into a feeling of full.
Sniff with each nostril 3 times and repeat 3 times through for a total of 18.
Also read: What to do Immediately After a Binge
4. Sit down
Eating on the run can lead to mindless overeating, so take the time to sit down to eat your food, be grateful for having it and pay attention to the flavours in your food.
Eating sitting down makes the process slower and your brain can take up to 20 minutes to register feeling full.
5. Spice it up
Adding spices and cayenne pepper to your food can help to boost your metabolism and stop cravings in their tracks.
6. Use blue crockery
According to research, eating from blue crockery or placing your meals on a surface that is predominantly blue can reduce the temptation to overeat -really!
While the research found it only worked on men, we reckon it’s worth a go if you’re a woman too!
7. Chew slowly
Chewing your food properly assists with good digestion and bowel function.
Taking your time with adequate chewing can let your brain know that you’re done, and send your food down for a much easier breakdown process with the nutrients being absorbed better.
8. Brush your teeth
This is super-effective in curbing overeating when you’re not actually hungry!
Brushing your munchers freshens your palate and tells your brain that you’re done.
9. Change the words you use
Instead of using dialogue like “I’m on a diet”, look for ways to include your favourite types of foods by switching up the ingredients for healthier versions, or play around with different ways to prepare food to trick your eyes.
10. Praise yourself
Before eating, take a moment to reflect on your progress and be proud of yourself for making the time to do this.
Feeling why this is important to you and really bringing this to your attention can do wonders in cementing good patterns.
When you feel good, you produce less of the stress hormone cortisol, which assists in regulating appetite and better choices around food.
11. The apple trick
Hungry? Visualise having something like an apple, and if you genuinely don’t want that, you’re most likely not really hungry and there is something else – possibly an emotional craving – going on.