{"id":275,"date":"2019-02-19T20:22:30","date_gmt":"2019-02-19T20:22:30","guid":{"rendered":"https:\/\/wholeselfnutrition.com\/?p=275"},"modified":"2019-02-19T20:22:30","modified_gmt":"2019-02-19T20:22:30","slug":"simple-tips-to-help-stop-overeating","status":"publish","type":"post","link":"https:\/\/wholeselfnutrition.com\/?p=275","title":{"rendered":"Simple Tips to Help Stop Overeating…"},"content":{"rendered":"

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Whether it be emotionally charged, out of boredom, or pure mindlessness while at the table — overeating is something we’ve all done at some point. <\/span><\/p>\n

Our culture tends to overeat in general with larger portions than ever, but you’d be surprised how much smaller of a portion you can eat and feel satisfied. Somewhere along the way, we’ve been programmed to eat until we are full, instead of eating enough to satisfy our hunger and return to neutral. <\/span><\/p>\n

Whatever reason it may be to you, there are some simple tricks you can use on a daily basis to make sure you’re more mindful of your consumption and keep things at a healthy level. <\/span><\/p>\n

Some of my favorite tricks are…<\/b><\/i><\/span><\/p>\n

1. Drink more water<\/b><\/span><\/p>\n

This may sound like a no-brainer, but the majority of people just do not drink adequate amounts of water. Dehydration accounts for countless ailments and symptoms we encounter on a regular basis, and you may not even be thinking your water intake is related. For example, hunger and cravings and fatigue are often dispelled by drinking a tall glass of water and chronic headaches can be a sign of dehydration. So whether it be getting a smart water bottle that\u2019ll remind you to drink enough water, using a water intake app, or keeping your bottle by your side throughout the day \u2014 do whatever is necessary to stay properly hydrated. You\u2019ll find your cravings dissipating, and you\u2019ll be less likely to overeat.\u00a0 A great way to start your day with with a tall glass of lemon water<\/a>.<\/span><\/p>\n

2. Don\u2019t eat while distracted<\/b><\/span><\/p>\n

Whether it\u2019s in front of the TV or while playing with your phone on your lunch break, distracted eating can cause you to eat more than you were planning to eat. Even if you only have a limited portion in front of you, you won\u2019t feel satisfied when you\u2019re done, making you more likely to grab something unhealthy to \u201cfill\u201d you up the rest of the way. Be mindful when you eat, and you\u2019ll find that satisfaction.\u00a0 Make meals an event, take time to sit down, enjoy your meal and connect with family and friends.<\/span><\/p>\n

3. Write it all down<\/b><\/span><\/p>\n

Sometimes, we\u2019re unaware that we\u2019re overeating, which is even worse. Keep a food journal<\/a> with you and jot down every little thing you eat, even if it seems minuscule or unimportant. It also helps to note how you\u2019re feeling so you can correct behaviors once you spot a pattern.\u00a0<\/span><\/p>\n

4. Focus on your portions<\/b><\/span><\/p>\n

Instead of putting all the food on the table for the whole family to grab, portion it out, at least for yourself. You should have a well-rounded meal with plant-based items taking up the majority of it, followed by a lean protein, and then a healthy carb. Choose a smaller plate too so you\u2019ll trick yourself into thinking you\u2019re eating a more significant portion. If you still feel hungry after eating your plateful, take more vegetables. <\/span><\/p>\n

5. Take it home<\/b><\/span><\/p>\n

And finally, I can\u2019t forget a tip about restaurants. Even with healthy lifestyles, there will be times you go out to eat with friends or family. Don\u2019t order some plain salad that you\u2019re not excited about, a healthy lifestyle doesn\u2019t have to be bland or boring. Make a healthy choice and ask your server to box up half the order from the start or see if someone is willing to split the portion with you. If not, you\u2019ll have another perfect portion for tomorrow, which will make you look forward to lunch! Ordering a healthy appetizer and pairing it with a side salad is another great way not to overeat, but still, leave satisfied. <\/span><\/p>\n

These little things make a big difference in keeping you from overeating, and they\u2019re so simple to do, they\u2019re effortless.\u00a0 Remember\u00a0<\/span><\/p>\n

We would love to support you on your wellness journey.<\/span><\/p>\n

Call: (502) 209-7955 or email:\u00a0gretchen@wholeselfnutrition.com<\/a><\/span><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Whether it be emotionally charged, out of boredom, or pure mindlessness while at the table — overeating is something we’ve all done at some point. Our culture tends to overeat in general with larger portions than ever, but you’d be surprised how much smaller of …<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,12,23],"tags":[],"class_list":["post-275","post","type-post","status-publish","format-standard","hentry","category-food-journal","category-goals","category-healthy-tips"],"builder_content":"","_links":{"self":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=275"}],"version-history":[{"count":0,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/275\/revisions"}],"wp:attachment":[{"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wholeselfnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}