According to Maslow’s hierarchy of needs, food is one of the three most basic physiological needs of a human. It is said to serve as a fuel to our body, it ensures we have enough energy and strength to carry out our day to day tasks. Humans experience different scales of hunger, where 1-3 is starving and 7-10 is so feeling so stuffed you can’t move. According to nutritionists, it is ideal to eat when you are at 4-5 as then you feel satisfied and comfortable. The reason most diets crash and burn is because your body is not prepared for the sudden major cut down of calories. In a situation like this, the body kicks into red alert mode – your metabolism drops and you go into starvation mode and over indulge in food. This is the main reason many diets go wrong and instead of losing weight you end up gaining a few kilos. Over eating not only leads to weight gain but it can also lead to increase in cholesterol levels and chronic diseases in the long run. Here are 5 things you can do to stop overeating.
Never skip breakfast
We have all heard that breakfast is the most important meal of the day. Unfortunately, it is also the meal that most people skip, thanks to our snooze buttons. Omitting breakfast generally, leads to overeating in the later part of the day. Studies show that people who leave out breakfast often end up indulging more than required in lunch and evening snacks. They also are more prone to excess sugar craving. Skipping breakfast is one of the main reasons you overeat through the course of the day.
When eating at home, use small plates
This is about tricking the mind. If you start using smaller plates at home, you might be able to cut down on your portions and prevent yourself from overeating. Salad or quarter plates are usually smaller than normal dinner plates, use those and lessen your portions. Certain studies show eating in colored plates like red or blue also help you to cut down your portions. Make sure you do not bring the serving bowl to the table as then you would be tempted to eat more helpings.
Only eat when you are hungry
If you are eating out of habit and not because you are hungry, you might be giving your body way more than it needs. People binge eat due to various reasons whether it is due to stress or boredom, it’s never a healthy thing to do. You need to identify what your real hunger is and only eat then. It is required to eat three full meals, but if you have a habit of binging you can cut three big meals into five smaller ones. This will keep you satisfied and you will only eat when you are really hungry.
Also read: 5 Healthy Eating Habits For A Fit Life
Keep yourself hydrated
The mind often confuses dehydration with hunger. This causes you to eat way more than you really need. Hence keep yourself hydrated to avoid overeating. Also the more water you drink the more it curbs your appetite and decreases your proneness to gorging on food. Aim to drink 8-13 glasses of water in a day. In addition to that drink 1-2 glasses of water before every meal. This will fill your stomach and you will eat only how much you require.
Replenish every 4 hours
If you still mix up the real hunger with emotional or hunger due to boredom, keep an eye on your watch. Biologically full-fledged hunger hits you 4-5 hours after a meal. That is the right time to consume a healthy snack like a fruit or nuts. If you wait too long to refuel your energy levels drop and you will start feeling light headed and uncomfortable and will eventually end up overeating.
Also Read: Healthy Food For Late Sleepers