These Easy Tips Can Help You Quit Overeating

Whether it be emotionally charged, out of boredom, or pure mindlessness while at the table -- overeating is something we've all done at some point.   

Our culture tends to overeat in general with larger portions than ever, but you'd be surprised how much smaller of a portion you can eat and feel satisfied.  Somewhere along the way, we've been programmed to eat until we are full, instead of eating enough to satisfy our hunger and return to neutral.   

Whatever reason it may be to you, there are some simple tricks you can use on a daily basis to make sure you're more mindful of your consumption and keep things at a healthy level.   

Some of my favorite tricks are... 

1. Drink more water 

This may sound like a no-brainer, but the majority of people just do not drink adequate amounts of water. Dehydration accounts for countless ailments and symptoms we encounter on a regular basis, and you may not even be thinking your water intake is related. For example, hunger and cravings are often dispelled by drinking a tall glass of water. So, whether it be getting a smart water bottle that’ll remind you to drink enough water, using a water intake app, or keeping your bottle by your side throughout the day — do whatever is necessary to stay properly hydrated. You’ll find your cravings dissipating, and you’ll be less likely to overeat.  

2. Don’t eat while distracted 

Whether it’s in front of the TV or while playing with your phone on your lunch break, distracted eating can cause you to eat more than you were planning to eat. Even if you only have a limited portion in front of you, you won’t feel satisfied when you’re done, making you more likely to grab something unhealthy to “fill” you up the rest of the way. Be mindful when you eat, and you’ll find that satisfaction.  

3. Write it all down 

Sometimes, we’re unaware that we’re overeating, which is even worse. Keep a food journal with you and jot down every little thing you eat, even if it seems minuscule or unimportant. It also helps to note how you’re feeling so you can correct behaviors once you spot a pattern. You can download a copy of my food journal by clicking here.  

4. Focus on your portions 

Instead of putting all the food on the table for the whole family to grab, portion it out, at least for yourself. You should have a well-rounded meal with plant-based items taking up the majority of it, followed by a lean protein, and then a healthy carb. Choose a smaller plate too so you’ll trick yourself into thinking you’re eating a more significant portion. If you still feel hungry after eating your plateful, take more vegetables.  

5. Take it home 

And finally, I can’t forget a tip about restaurants.  Even with healthy lifestyles, there will be times you go out to eat with friends or family. Don’t order some plain salad that you’re not excited about; a healthy lifestyle doesn’t have to be bland or boring. Make a healthy choice and ask your server to box up half the order from the start or see if someone is willing to split the portion with you. If not, you’ll have another perfect portion for tomorrow, which will make you look forward to lunch! Ordering a healthy appetizer and pairing it with a side salad is another great way not to overeat, but still, leave satisfied.  

These little things make a big difference in keeping you from overeating, and they’re so simple to do, they’re effortless.  

What's your trigger for overeating -- boredom? Zoned out in front of the TV?  Head over to the Facebook page and let me know!

These Foods May Be Giving You That Belly Bloat

With so many contradictory claims when it comes to eating healthy, it can be hard to know what to eat and what to avoid.  This confusion leads so many to throw their hands up altogether and feel those feelings of "why even try?!"   

Even foods touted as healthy can still cause you discomfort.  Bloating is our bodies attempt to let us know it disagrees with something we gave it and can be a big clue to the types of foods you should cut down on or avoid.   

Here are a few of the main culprits when it comes to foods that can cause bloating... 

1. Beans 

Beans are great for protein and good carbs, but many of them contain a type of sugar in the FODMAP group (fermentable oligo-, di-, mono-saccharides, and polyols). If you have digestive issues, beans can cause gas as they digest which gives you that unpleasant, bloated belly. Soaking the beans can usually help, but if you’re in a hurry, choose pinto or black beans -- they’re easier to digest.  

2. Lentils 

Another high protein legume with loads of fiber, lentils can also bring on the bloat. Choosing the light-colored lentils is a better option for keeping that bloating under control.  

3. Wheat 

Whole wheat has always touted as a healthier alternative, but it doesn’t sit well with a lot of people due to the gluten it contains. If you have a sensitivity to gluten, your gut will show it by bloating after consuming wheat products. Wheat also has FODMAPs, as we discussed above, so if you’ve shown a tendency to bloat after eating wheat products, you should look for gluten-free options like quinoa, buckwheat, pure oats, or things made with almond or coconut flour.  

4. Cruciferous veggies 

While cruciferous veggies like broccoli, cabbage, cauliflower, and brussels sprouts are incredibly healthy, they can lead to stomach inflation. Cooking them makes them much easier to digest, but if that still doesn’t seem to help, focus more on spinach, lettuce, zucchini, cucumbers, and sweet potatoes.  

5. Garlic and onions 

These two are great for flavoring just about anything you can cook up in your kitchen. If eating either of them raw sets you off, you should make sure they’re cooked first.  If that still doesn’t do the trick, you should try swapping them out for fresh herbs like thyme, basil, chives, or parsley to keep your dishes flavorful.  

6. Dairy Products 

If you’ve noticed bloating coming on after eating yogurt, cheese, butter, or drinking milk, switch to lactose-free dairy products to get all the flavor without the agony.  Many people cannot process dairy well, so give dairy-free a shot and see how much better you feel. Milk, in particular, has many other alternatives like almond milk, coconut milk, oat milk, or cashew milk.  

Just because certain foods are healthy doesn’t mean they are helping you out. If you frequently bloat after eating, keep a journal of what you eat and write down when you get bloated. You’ll be able to identify the offender, learn more about your body and the best foods to feed it. 

Do certain things tend to bloat you more than others? Hit reply and let me know what your problem foods are.  I may have some useful tricks up my sleeve for you!