Overeating is the main cause of weight gain and the source of many health problems. We are trying to find out what solutions will help you reduce the portion size and give preference to healthy products.
1. Don’t skip breakfast
Yes, yes, the very meal that you need to “eat yourself”. Research shows that breakfast is really the most important meal that needs to be balanced in terms of nutritional components. At the same time, a meager or skipped breakfast not only does not give enough strength for an energetic day, but can also cause overeating during lunch and dinner — increased hunger will be caused by the body’s need to compensate for the lack of food in the morning.
2. Avoid buffets
A buffet (or “buffet”) is always a risk of overeating. If this is a rare situation for you and rather an exception to the rule, it’s okay. Another question is if this is a permanent option during business lunches or weekend lunches. Then overeating can become a habit. A psychologically restraining factor can be such a “buffet”, where the selected dishes are eventually weighed and thus the price is determined.
3. Choose your food consciously
Before you choose or prepare a meal, think not only about what will be delicious for you, but also about what you want to give to your health. Studies show that people who consciously ask the question “What would be healthy to eat?” before lunch, choose less harmful food and smaller portions.
4. Don’t cook huge pots of food
Of course, if you have a large family and you eat a vat of borscht in one evening-this is a reasonable decision. But for 1-3 people, it is better to prepare nutritious dishes (rich soups, stews, roasts) so that everyone gets one serving. This helps to avoid endless supplements and the need to ” finish eating, otherwise it will spoil.” If you don’t have enough time to prepare new dishes every day, prepare large amounts, but immediately put them in containers and freeze them for future use, so that you can eat one serving at a time.
5. Use small dishes
Our stomach is actually a small volume, so it is better to eat often, but in minimal portions. In a small bowl (200-300 ml), even a modest amount of food will seem impressive — and it will be easier for you to control the right amount of food. On a huge (as in expensive restaurants) plate, even a large portion will seem insufficient. Buy dishes for yourself (soup plates, salad bowls, snack containers) that will help you control your portion size.
6. Don’t be shy about buying lots
A healthy meal prepared in advance at home can be a solution to avoid harmful snacks and ordering pizza at work. Buy beautiful food containers or designer bento boxes that will encourage you to take healthy lunches and snacks with you every day.
7. Keep a food diary
We often feel that we literally” didn’t eat anything during the day”, while snacking more than exceeded the daily norm. Start keeping a food diary, in which you will write down without exception everything that you eat during the day. Studies have shown that one food diary by itself, without other solutions, over time helps to normalize nutrition and reach an optimal weight.
8. Try to reduce your stress levels
Stress has been proven to be one of the causes of overeating. Therefore, even the most determined intention to take control of the portion size can be broken by overexertion at work or frustration in your personal life. Often, the cause of the disorder cannot be removed, and in this case, you can try to find another way to neutralize unpleasant experiences in order to stop seizing stress.