Last week’s blog sparked more than a few interesting comments from my clients, friends and even family members. I shared three things that I (almost) never do: overeat, eat fat-free “diet” foods and drink soda, and people had a lot to say about it! I was so happy to hear that many of you have also stopped drinking soda and eating “diet” foods for the most part, but it seems that the overeating habit has been much harder to break. Habitual overeating causes both short-term and long-term negative effects. Discomfort, sleepiness and bloating immediately follow a binge; weight gain and associated health issues may occur in the long run. Our digestive systems have to work overtime to process large quantities of food, using energy that could be used for other functions like healing. Fortunately, there are many simple strategies we can use to minimize the overeating habit without ever feeling deprived. Here are a few that come to mind.

 Slow Down. Eat that first wonderful plateful SLOWLY and savor every bite. Slowing down when you eat helps you appreciate your food more and allows time for you to feel full before you’ve overdone it. Let your first serving be a feast for your eyes with a colorful rainbow of food. Satisfy your sense of smell by pausing to take in the aromas, and meet your nutrient needs by including an appropriate amount of protein, complex carbs, fiber and healthy fat. This should help your body to register satiety much more effectively than wolfing down simple carbs and empty calories. Remember, it takes about 20 minutes for your brain to receive the signal that you’re starting to get full, so eating more mindfully and filling your plate with a beautiful balanced meal should go a long way in preventing overindulgence.

Use a Smaller Plate. In my house, we use lunch-sized plates for most meals. This helps to moderate portion control and sends a message to your brain that you’ve eaten a full meal. Once you’ve eaten that first serving, take a five minute pause before going back for more. Second and third helpings don’t taste nearly as good as that first delicious plate and most often, that first one is enough. 

Clean Up. One of my friends always puts her dish in the sink or dishwasher shortly after eating so she’s less likely to get another clean one out and eat more. Packing leftover food away is also a deterrent from eating more than you need. 

Limit Distractions. Eating in front of the TV or computer may have become as American as apple pie, but it doesn’t have to be this way. Eating while watching TV or scrolling online leads to mindless overeating. You may barely even remember what you just ate! Try eating at the table, focused on your meal, even when eating alone. If you give your undivided attention to your meal instead of Netflix, you’ll find that you actually eat less.

Watch What You’re Drinking. A nice glass of wine with dinner can be a lovely way to spend your evening, but more than one or two can lead to overindulgence. I love to relax with a glass of wine myself sometimes, but I do notice that I lose a sense of how much I’m eating and make choices that aren’t as healthy when the effects of the alcohol sink in. As the wise Benjamin Franklin said, “Eat not to dullness; drink not to elevation.” While I cannot claim that I am always able to stick to this, I do think it is great advice and I’m much better than I used to be!

Look Forward to Leftovers. Leftovers often get a bad rap, but for me they play a starring role. Yummy leftovers in my fridge mean I don’t even have to think about what I’m having for lunch the next day. Dinner leftovers are usually more nutritious than anything else I might decide to grab and take just minutes to serve. If you’re struggling to decide about going back for seconds, think about the nice lunch or dinner you can have the next day and put the food away.

Know Your Triggers. Sometimes it’s a specific food item (ice cream or nachos), sometimes it’s a situation (Starbucks runs or happy hours). Building awareness around what triggers you to overeat goes a long way towards prevention. If you’re craving potato chips, maybe your body needs a dose of salt or fat, so try avocado toast with a sprinkle of sea salt on it before reaching for the chips. Perhaps stress is what’s driving your craving—a walk around the block might serve you better than ice cream. Slices of a cold, crunchy apple can sometimes satisfy a craving to munch on something. Eating a salad and drinking plenty of water before happy hour might make you less likely to overdo it. Think about what most often becomes an overeating scenario for you and brainstorm healthy ways you can handle these instances.

Of course we’re all bound to slip up and overeat from time to time–food tastes so darn good, and we’re only human! Don’t beat yourself up over it. The next time you’re tempted to eat more than your body needs, remember that stomach-bursting, hard to breathe, uncomfortable feeling you are setting yourself up for and try some of the strategies here instead to make healthier choices.

Be well!! 

MICHELE IS AVAILABLE FOR PRIVATE AND SEMI PRIVATE (2-4 PEOPLE) WELLNESS COACHING AND CONSULTATION