Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing, but it’s not just the holidays that get us.

We always have an abundance of delicious food around us and likely also people we want to hang with too!

It is way too easy (and common) to indulge on certain days like the weekends, birthdays, or parties.

But it doesn't always stop there.

Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)


Tip #1: Start With Some Water

When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.

But did you know that it's possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss (...just sayin').

Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast but drinking enough water has been shown to slightly increase your metabolism.



Tip #2: Try Eating “Mindfully”

You've heard of mindfulness but have you applied that to your eating habits?

This can totally help you avoid overeating as well as having the added bonus of helping your digestion.

Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.

Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.


Tip #3: Start With a Salad or Green Smoothie


You may be yearning for that rich, creamy main dish.

But don't start there.

(Don't worry, you can have some...just after you've eaten your salad or drank your green smoothie).

Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phyto-chemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”.

And these secret weapons are great to have on your side when you're about to indulge in a large meal.



Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Water): Tasty (and beautiful) Pre-Meal Water Ideas

If you're not much of a plain water drinker or need your water to be more appealing to your senses here are five delicious (and beautiful looking) fruit combos to add to your large glass of water: Slices of lemon & ginger Slices of strawberries & orange Slices of apple & a cinnamon stick Chopped pineapple & mango Blueberries & raspberries

Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or uber-cool mason jar in the morning. They're already washed and cut and will help keep your water colder longer.


References: https://authoritynutrition.com/7-health-benefits-of-water/


To Live Longer Fast Stronger

Consistency, consistency, consistency... I can't stress that enough.  When you sway from the very basics is when results will diminish.

A lot of folks overeat.  We know this.  Often times we don't realize when we do it.  Many folks believe they are eating healthy, but then when they are not healthy and/or can't understand why they cannot lose weight it usually roots back to two main things: timing of meals and type of foods consumed.  When I talk about intermediate fasting to my clients I am usually looked at with a weird questionable glare of disbelief.  I think it's because most trainers and nutritionists recommend eating several times throughout the day.  It's not that they recommend that over intermediate fasting, but the biggest reason has to do with their lack of education or knowledge of intermediate fasting.  So they simply recommend what they do know and are comfortable recommending.

If eating throughout the day worked and the 5-6 small meals a day protocol was the best then why oh why are there so many fat/obese people walking around living their life very unhealthily.  The reason is simple- lack of desire.  They lack the desire to work hard at living a healthy lifestyle.  Those who do are indeed healthy.  Those who don't- are not.  It is really that simple.  What you put into your lifestyle is exactly what you will get out of it. 

Ok so the argument is out there that when you don't eat every couple hours your body will break down it's own muscle tissue for energy.  Well that's just rubbish!!!  If that was true then when does it use your fat?  When all the muscle is used up?   I thought the fat on our bodies is our reserves and when we need energy, such as when we are not eating, it will tap into those reserves.   Yes that is true.  The fat is used when we undergo two different situations: exercise(intense activity of any kind) and fasting.  It has been proven that it takes about 72 hours at a complete fast for the body to begin to cannibalize it's muscle tissue.

Additionally lengths of time when not eating- as in intermediate fasting- the hormones are triggered and an increase in testosterone, growth hormone, and glucagon is experienced putting the body is in a very beneficial state.

When intermediate fasting the main meal should always be at night.  If we simply eat that meal in one sitting until we are full that would not be nearly adequate to suffice for the entire day's calorie needs.  It must be staggered for full eating and digestion potential.  The digestive system works well in this way.  I have been intermediately fasting for over a year now and have my body's needs down to a science where I can gain or lose weight(fat or muscle) at will.

During the daily fast the liver stores up enzymes that need to be released to break down proteins and fats so beginning a meal with a big mixed veggie salad will do that trick nicely.  I eat with usually about a 30-45 min. between stages in my main meal.  My intermediate fasting is structured so I 100% fast every day until the main meal except post workout where I have my raw egg and fruit recovery smoothie.  My main evening meals are huge.  I mean huge!  I stagger my feeding when my eating window arrives and never linger past that window.  Most days I only have about a 2 hour window due to my work schedule, but that suits me just fine.  I make sure to drink about 1.5-2 gallons of water daily to curve any hunger cravings, facilitate detox, and maintain energy levels. With even a 15% decrease of bodily water energy levels are diminished by about half.  Water is vital to overall success and wellness.

I think this is the best, meaning most convenient and results driven, way of doing it rather than "needing" to eat during the day.  Keep in mind that there is a big big difference between needing and wanting.  Your body does not need to eat during the day.  You are programed habitually to believe so. Fasting rejuvenates and refreshes your system ensuring everything is functioning properly and efficiently.  Fasting also gives you a lot of energy as long as the adequate water intake is there. Since you will still be eating quality natural foods and getting in nutrients- but at night- the body will be fine.

Additionally striving to fight to eat or not eat within blocked hour parameters is just not needed at all.  My advice is to be flexible and just do your best to stay around the same pre-determined timing.  Not all schedules can be mathematically mapped on a daily basis.  That would make a healthy lifestyle just too cumbersome.  Focus on what can be done and how easy it actually is to do once you decide to do so.