Most people consider overeating as a single event such as a meal or a party but there are numerous ways to overeat. Not really listening to your hunger level is of course one method of overeating. Others may be related more to mindless eating:
You eat too fast not allowing your body to signal the “I’m full” message.
- Waiting about 5 minutes before you start eating (look and smell).
- Put your utensils down between each bite.
- Chew your food slowly, noting the texture and taste.
- If you are eating multiple courses take a five to ten minute break between each course.
- Use smaller utensils so you pick up smaller amounts.
- Set a clock at your place setting and stretch your meal out to 30 minutes.
You have portion control problems.
- Use a smaller a plate, such as bread or salad plate.
- Measure and weigh your food.
- Have your spouse or friend serve your plate.
- Avoid family style table serving.
- Get up from the table as soon as you finish eating.
You sample your food while cooking.
- Chew gum while cooking.
- Place the sample on your plate as part of your meal.
- Ask a family member to taste it for you.
- Allow other family members to prepare the meal.
You eat or snack while watching television.
- Eating only at the kitchen/dining room table.
- Avoid eating while standing up.
- Turn off all distractions and concentrate on the meal itself.
- Avoid eating out of the package (plate your portion).
These are only a few possible overeating scenarios. Others may include late night snacking, eating leftovers while cleaning up, the drive thru pull, skipping meals and than overindulging. What ever your overeating issues may be your weight management counselor at CFWLS can help you explore solutions.