Published on March 5, 2014
How to STOP Overeating BingeEatingBreakthrough.com
Much has been written about “eating when you’re hungry” and making healthful choices, but how do you learn to stop eating when you’re satisfied...or what if you simply don’t want to stop eating?
As we grow up and be exposed to advertising with the idea of food used as a reward and fad diets in the media, many of us unlearn the way of eating a balanced diet.
However, there are things you can do to make yourself more likely to stop eating when you are comfortable. Let’s look at a few suggestions...
Remember all those familiar like “sip water between bites” and “chew thoroughly before swallowing? These were all aimed to slowing us when we eat. Eating slowly can make the brain feel satisfied with the food. Eat Slowly.
Be aware. When we are distracted or hurried, the food we eat tend not to register well in our brains. You can easily derive pleasure from your food, if you give the meal your full attention. You’ll notice soon that you’ve had enough.
Make the first bites really count. The maximum food enjoyment comes in the initial bites. Satisfying your taste buds by savoring the first few bites may help you stop eating when you are already physically comfortable. Pick out your favorite bites from the food you’re eating and go for those first. (For example, eating the middle of a pie and leaving the crust.)
Keep up appearances. Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. “The smaller the plate, the smaller the portion."
Choose satisfying, filling foods. Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach because you’ll feel comforted from the “full” feeling.
What Makes a Food Satisfying? According to research, there are three factors that help make a meal more satisfying. 1.The weight of the food 2.The amount of protein 3.The amount of fiber.
Samples of food that are high in fiber, protein and/or water. Example - broccoli, cauliflower, leafy greens, cheese, eggs, whole wheat pasta, popcorn, all-bran cereal, porridge, beans, apples, grapes, oranges, grapefruit, steak, chicken, turkey and fish...to name a few
You can determine how satisfying your favorite foods are likely to be by considering their fiber content and how “bulky” they are on your plate or in your bowl.
For example, 3 cups of steamed broccoli will take up much more space than a half cup of ice cream...and have half the calories.
Rather than depriving yourself of foods you love and trying to fool yourself into enjoying broccoli as much as ice cream...see if you can find an alternative to the ice cream. For example, perhaps you can try chocolate pudding, or light mousse, or coconut whipped cream with unsweetened cocoa mixed in.
www.bingeeatingbreakthrough.com. For a free video course, tips and further resources to help with overeating and binge eating, check out
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