6 Simple Tips to Curb Overeating

by Amy Hendel, P.A. Health Writer

Party tricks

At a dinner party? Stand up to help clear the table after each course so you are moving about, rather than sitting and nibbling. Always have a glass of water in one hand or a cup of hot tea, so you need to consciously stop and put it down in order to eat. Nursing a hot beverage such as tea can also slow down your eating.

Sweetener packets.
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Skip the sweetener

Research shows artificial sweeteners may actually increase a person’s hunger because there is no calorie payoff for the brain, triggering more snacking throughout the day.

Notepad with meal plan and apple.
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Plan ahead

Planning and portion control ahead of time makes your commitment to healthier eating more manageable, and it helps individuals curb the instinct to “grab anything when hungry.” When possible, cook several entrees ahead of time so when hunger hits, you have healthy options ready.

Man turning down alcohol.
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Watch the alcohol

Watch alcohol consumption since it blurs your hunger cues and sets you up to overeat. Alcohol can also add a lot of extra calories to a meal. Dilute wine with club soda to make a spritzer or pour yourself half a glass instead of a full one.

Cheesecake with fresh berries.
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Avoid your triggers

Researchers are beginning to realize the spell certain foods can cast over the brain. Your can’t-resist foods may play with your brain’s appetite-control center and actually reset satisfaction levels. It’s best to keep your trigger foods out of the house entirely—no matter how much self control you think you have.

Pumpkin salad in a small dish.
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Play mind games

Use smaller plates and bowls. Smaller surface size means smaller portions. Also, your eyes trick your brain into thinking you’re eating more than you actually are once you see that the plate looks full.

Amy Hendel, P.A.
Meet Our Writer
Amy Hendel, P.A.

Known as "The HealthGal", Amy Hendel P.A. is a medical and lifestyle reporter, nutrition and fitness expert, health coach and brand ambassador. Trained as a physician assistant, she maintains a health coach private practice in New York and Los Angeles. Author of The Four Habits of Healthy Families, find her on Twitter @Healthgal1103 and on Facebook @TheHealthGal. Check “Daily Health News” at healthgal.com. Her personal mantra? “Fix it first with food, fitness, and lifestyle.”