Controlling your portions can help you avoid overeating as well as aid your digestion process – BONUS!  Just as being mindful when you meditate contributes to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.  You can take smaller bites, eat slower, chew more thoroughly, and savor every mouthful.  Notice and appreciate the smell, taste, and texture of your food. Lastly, BREATHE.  Each of these 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.

Tip #1:  Take smaller bites, eat slower, chew more thoroughly, and savor every mouthful.  Notice and appreciate the smell, taste, and texture of your food.  Each of these steps 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.

Tip #2:  Eat at a table (not in front of the screen), off of a lunch or brunch size plate, and put your fork down between bites.  These steps help you mindfully slow your eating.  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.

Tip #3: Start with the salad.  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.  Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals 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.  These secret weapons are great to have on your side when you’re about to indulge in a large meal.

So, when you have a big event, family gathering, or a holiday celebration have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.  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

Final Tip: You can buy a bag (or several) of frozen chopped fruit and throw those into a thermos of water in the morning.  Since they are frozen and cut, they will help keep your water colder longer.

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