Overeating is a common problem, and most people who overeat may not even realize how and why it is occurring.
Here are 10 reasons that make it easy to overeat. When you are more aware of what you are eating, and how much, it is easier to take control.
1. Cereal With Tiny Flakes
When you opt for breakfast cereals that have tinier flakes, you will automatically put more in the bowl to make it look like the same amount as a bowl filled with larger-flaked varieties. This certainly should not limit your choices of healthy cereals, just make sure you are paying close attention to serving sizes and control your portions. It’s easy to eat a double portion just because the amount looks smaller.
2. Socializing While Eating
When we dine with others, we are influenced by what they choose to eat. We tend to want what we see others having. If your dining partner is having a huge steak with a side of cheesy potatoes, we may be more likely to make a similar choice. If your friends are not conscious of their diet choice, or you spend a lot of time with overweight people, controlling your own healthy diet becomes more difficult. You don’t have to avoid these friends, just stay in control of your own choices.
3. Choose the Right Restaurants
While most people generally consume more calories when eating out than when dining at home, it may not matter where you are dining. Portion control is an issue at most restaurants. Choose restaurant with healthy options, and then choose healthy portions. In most cases, it’s fine to take home your leftovers and get another meal or snack out of the restaurant serving.
4. Working Out is a Chore
Choosing to get exercise in enjoyable ways is important. Those who embrace a healthy lifestyle that includes regular physical activity are less likely to overeat, because, while they will build up an appetite working out, they will be in a better mood and make healthier choices than if they were cranky about having to drag themselves through a workout.
5. Opt for Smaller Snacks
When the middle of the afternoon hits and you are in the mood for a snack, reach for a smaller snack. A piece of fruit or a small handful of nuts can often satisfy your need for a snack, and a healthy option will give you better energy than a piece of candy. You will be surprised at how satisfying even a small snack can be, and you will save yourself a ton of unnecessary calories!
6. Cleaning Your Plate
Although your mother probably always encouraged you to clean your plate at every meal, it is not always necessary to cram that extra food down once you are full. Try serving yourself smaller portions and then have a second small portion if you are still hungry. Remember to pay close attention to portion size if you are trying to control your weight.
7. Follow Quantity Rules With Alcohol
If you are a wine drinker, you can easily take in a ton of extra calories if you are not careful. A standard serving of wine is 5 ounces, but a standard wine glass is much larger than that, making it easy to overindulge, thinking it’s “only one glass.” Stick to a habit of filling the glass halfway, and you will save a lot of calories.
8. Choose the Right Bowl for Snacks
Opting for a larger bowl for snacks like ice cream can easily lead to overindulging. Try having your ice cream snack in a coffee mug to control the amount you are eating. When you fill a salad bowl with ice cream, you are headed for plenty of extra calories.
9. Control Grazing
When you pick at a lot of different foods, or appetizers, you are likely to eat more than if you are focused on one meal. While grazing makes you feel like you are eating small amounts, the reality is exactly the opposite in most cases. If you want to graze, be sure that you have plenty of fruits and veggies available to pick on.
10. Eat Slower
When you scarf down your food quickly, you are likely to eat more, and enjoy your meal less. Overweight people tend to eat more quickly than their lean counterparts, partly because your brain has more time to catch up with your body when you eat slowly. Hunger signals are better controlled, and you will also feel more satisfied and enjoy your meal more by eating slower.