Do you know when you're full?
When do you stop eating at meal time?
Do you push your plate away when you feel full?
Many of us become overweight by not listening to our bodies. Instead of stopping when we feel full, we wait until our plates are clean, or the party food is completely gone, or the television show is over. This mindless overeating can really pack on the pounds.
To turn this around, slow down when you eat. Give your brain enough time to tell you when to stop eating. Then, of course, stop eating. And don't eat while watching TV.
Below are some tips to give our brains time to register what we're eating.
Start with a salad or soup.
Research has shown that high-water content foods, like lettuce greens, cucumbers and tomatoes, help fill us up so we eat fewer calories at the meal. But, make sure the dressing is low in fat and calories.
Take it slow. Take small bites.
Slow down your eating habits to give your stomach more time to feel full.
Chew your food more.
Yes, that's right. Chewing your food more can actually help you lose weight. Chewing slows down the rate at which you eat. You will feel full well before you finish your plate. This means you will consume less calories than normal, but you will feel more satisfied. Each mouthful of food should be chewed at least 35 times.
Watch those portion sizes.
One way to control portion sizes is to use smaller dinner plates. Research shows that those that eat on smaller diameter dinner plates usually eat less food.
Eat your veggies first.
Fill up on nutritious, fiber rich, fruits and vegetables before eating more calorie dense foods like meat and whole grains.
Drink a glass of water before each meal. This will help to fill you up and make sure you're not dehydrated.