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/


30 Day iWater Challenge


Our bodies are made up of over 65% water as adults and upward of 80% water as children. Our next installment of a 30 Day Challenge come as a 30 Day iWater Challenge which gives us a great challenge cause it will not only challenges us to drink the actual water our body needs, but also keeps us focused on how vital H2O really is in our energy production.

Bodyweight To Drinking Chart:
Less than 140lbs you iWater 3 Liters (twelve 8 ounce glasses per day- 96oz)
141lbs- 180lbs you iWater 4 Liters (a full gallon of water per day- 128oz)
180lbs and up you iWater 5 Liters (a touch over a full gallon of water per day- 168oz)

During your workouts the water you drink is above and beyond the iWater Challenge amount. So look at it like this: you must drink your iWater outside of your workout time.

NOTE: Some reactions to drinking more water are spending more time in the bathroom until your body adapt(3-4 days is all it takes), if you get tickled you might wet your pants, greatly increased energy, detoxing, fat loss, fewer headaches, mental clarity, hormonal balancing, less to no mood swings, decreased hunger cravings, overall satisfied feeling of well-being.

Lastly, keep this in mind: It is ideal to drink fresh filtered water that is cold, but doesn't have to necessarily be iced unless you like it that way. Too cold of water is more difficult to drink. Hot water goes through the body too fast. In fact if the water is cold it will actually cause your body to burn a few calories during the time it takes to bring it to your body's temperature.

On Facebook I created a special event for the 30 Day iWater Challenge so that you can see everyone else who's participating as well as comment on the wall for encouraging support and funny comments alongside your experience.  Here's the direct link: http://bit.ly/7WhkWE Enjoy your iWater 30 Days. :)

SUCCESS TOOL: Here's a special Calendar for the 30 Day iWater Challenge so you can mark off each day of completion. Download here: http://bit.ly/5msCkM

Video by Sirena Bernal. Sirena blogs at The Naked Dish where she has great information on healthy eating and living.

Don't Die: Drink Lots Of Clear and Clean Water

I am Re-Tweeting this message from WholeFoodsMarket.com.  But before I go any further a "tweet" is something you get from Twitter.  Twitter tweets are like mini-emails or status messages, with a max character allowance of 140, that you post to your profile or send to friends.  You can learn more here: www.twitter.com/bobgaron

There can be no life without water. I’ve heard this more than once from my scientist cousin. And of course, he’s right. Our bodies are about 60% water, more or less, and every day that we live, breathe and move, we lose the water we have. So, reasonable deduction tells us we have to replenish that which we are losing!

Our bodies use water to regulate our temperature, transport oxygen and nutrients to our cells, and assist in the process of digestion, metabolism and elimination. Without water, our bodies can’t flush out waste and toxins. Not getting enough leads to dehydration; and this leads to a number of health problems, one of which can be death. Are you with me so far?

Now here’s where it can get challenging for some folks. Your body needs water. Not sodas, not coffee, not alcohol, not black tea. Even though those are fluids, they may be dehydrating and make your body need more water. If you consistently deprive your body of water, you may suffer from chronic dehydration. This isn’t the same as collapsing in the desert heat while searching for an oasis, but it can definitely create some concerning health consequences including constipation, fatigue, digestive disorders, high and low blood pressure, respiratory problems, urinary infections and skin rashes.

So, we need to drink water. How much? For many years, we’ve been told that we need to be drinking an average of 8 glasses of water a day. That can seem a bit daunting! More recently we are hearing our need for water changes with the amount we exercise, the food we eat, the weather, and other factors. Maybe one of the best ways to determine if you are getting enough water is to check the color of your urine. Urine is naturally pale yellow. That’s the color you want it to be. If your urine is clear, then you can cut back on your water intake. If it is darker, then you need to drink more water. Keep in mind that riboflavin (vitamin B2), which is in most multivitamins, turns your urine fluorescent yellow so you’ll need to avoid that for a day or so to get a true reading of color.

It’s really not that hard to add more water to your day. Here are some ideas to get you started:

  • Keep a bottle or a glass of water on your desk while you work - having it handy makes it easier to drink.
  • Avoid alcohol and coffee in excess, as well as soda and sugary drinks.
  • Squeeze some fresh lime or lemon into your water for a flavor boost.
  • Drink pure spring or filtered water in between meals. Too much water with food can dilute gastric acids making digestion weaker.
  • Slowly sip a cup of hot herbal or green tea after a meal. This supports digestion and provides needed fluid.
  • Make spritzers using natural sparkling mineral water, plain, or flavored, mixed with a little fruit juice.
  • Eat whole juicy fruits and vegetables.
  • Drink warm or room temperature water first thing in the morning to wake your system up and get things moving. Then spread your water intake out during the day to keep you better hydrated.
  • If you have kidney problems or you take diuretics, talk to your health care professional about your individual water needs.

What are your tricks for drinking enough water? I’d love to hear!

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.

Eating The Basics

* Drink plenty of water throughout the day. Drinking eight glasses of water is almost like a must. And do not forget to drink water in the morning, the moment you wake up. In fact this is one of the most rapid weight loss tips that the dietitians suggest to the people since it gets the body's fluids moving efficiently.

* Exercise for at least 30 minutes every day.  This might be the only activity your body gets.  Don't convince yourself that any running around you do for errands and kid chauffeuring is being active.  Most of that time you're sitting in a car or at an event.  Be up and moving- walk, jog, run.  Perform resistance exercise 3 times per week so that you do not lose muscle.  The more muscle you have the more calories your body burns.

* Eat organic foods such as apples, bananas, strawberries, pineapple, plain full-fat yogurt and unpasteurized cheeses, beans, tomatoes, carrots, spinach, nuts & seeds, eggs, raw honey, wild salmon, and so on.

* Eat slowly so that you can get a feeling that you have had enough food and you are full. Eating slowly will allow your brain to catch up to your belly.  It takes about 20 minutes for that to happen.

*Soft drinks cannot benefit you in any way. They contain at least 150 empty calories. If you substitute one soft drink with water each day it will do wonders for you. It will enable you to lose at least 16 lbs per year and you will be much more energized.

* Don't be fooled by and rely on fat burning diet supplements. They wont do anything, but lower your wallet- not your mid-line.

Stick to the basics and you will see all the results you want and need.