If you’re like most people, you probably eat too much food. You may not realize it, but if you’re eating more calories than you’re burning, you’re going to gain weight.
There are a few simple ways to control your food intake so that you don’t overeat.
1. Pay attention to portion sizes. Most of us eat more than we realize because we’re not paying attention to how much food we’re putting on our plates. When you’re eating at home, use smaller plates and bowls so that you’re not tempted to overeat. When you’re eating out, be aware of the portion sizes and only eat what you’re comfortable with.
2. Slow down. It takes about 20 minutes for your brain to register that you’re full. So if you’re eating too quickly, you’re likely to eat more than you need to. Slow down and take your time when you’re eating.
3. Avoid eating when you’re not hungry. This is a tough one, because often we eat when we’re bored or stressed, not because we’re actually hungry. If you find yourself snacking when you’re not really hungry, try to find something else to do to occupy your time, like reading or taking a walk.
4. Make sure you’re getting enough protein. Protein helps to keep you feeling full longer, so you’re less likely to overeat. Make sure to include protein at every meal, and if you’re snacking, choose protein-rich snacks like nuts or yogurt.
5. Drink plenty of water. Sometimes we think we’re hungry when we’re actually just thirsty. Drinking a glass of water before you eat can help you to determine if you’re really hungry or not. And, staying hydrated will help to keep you feeling full.
6. Avoid trigger foods. We all have foods that we can’t resist, even when we’re not really hungry. If you know that you can’t control yourself around certain foods, it’s best to avoid them altogether.
7. Don’t skip meals. Skipping meals can actually lead to overeating later in the day. If you’re not hungry for breakfast, try a smaller portion or a healthy snack later on.
8. Listen to your body. Pay attention to how your body feels after you eat. If you’re feeling bloated or uncomfortable, you may be eating too much.
following these simple tips can help you to control your food intake so that you don’t overeat. By paying attention to portion sizes, eating more slowly, and avoiding trigger foods, you can make sure that you’re only eating when you’re actually hungry.