5 Foolproof Ways to Avoid Overeating
HealthCentral Editorial Team Sep 27, 2012 (updated Oct 9, 2013)
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Tired of feeling overly full after a meal? Try these tried-and-true methods for beating overeating.
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Fool the eye
A lot of American plates, cups, and bowls--like American serving sizes in general--are "supersized." It's easier to feel satisfied with your meal if you load a small plate up with food rather than have a reasonable portion look dwarfed on enormous dishes. Tall, skinny glasses for calorie-laden drinks have also been shown to help people consume less.
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Making healthy food choices takes knowing your habits. Many studies show that having a food diary helps people be mindful about what they're eating.
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Having too many types of food in the house ups the chance that you'll want to sampe them all. In fact, even making one snack or meal a day a habit food can go a long way toward balancing your calorie intake. Try roating a few favorite meals rather than having to re-invent lunch every single day.
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Slow eaters eat less. Make it a habit to spend at least 20 minutes over a plate of food and you'll give your body time to feel satisfied.
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It seems obvious, but that doesn't mean it's simple. Skipping meals is easy to do when you have a full work schedule, but it also increases the likelihood that you'll be ravenous by the time you sit down to your next meal. It's hard to eat slowly when you're starving, and you're more likely to pile food on your plate, too. Keep snacks handy for times when you can't eat a square meal.