Overeating

I think most people know this already, but overeating has really become a problem in America, and that's one of the causes of the current obesity epidemic.  Unlike other countries, here you are taught to finish what's on your plate, and you continue eating when you see food in front of you, even if you're experiencing that you-need-to-unbutton-your-pants-like-right-now full feeling.  Eating when you are hungry and stopping when you are full seems simple, but not everyone does it!  And snacking, let's be honest...we all do it.  Even if you're not hungry, when you're watching a movie or relaxing, it's common to grab a bag of chips and eat more than you realize.

Some tips to remember so you don't overeat (some of these are obvious, yet most people don't do them!):

*Eat breakfast- Breakfast literally means "break the fast." Research shows that if you eat breakfast, you're less likely to be hungry during the day, so you won't overeat at lunch or snack as much.  If you wait until the afternoon to eat, you will overeat to make up for the deficit, and you are more likely to crave simple carbs.  Eating breakfast also jumpstarts your metabolism, so your body uses fat as energy instead of holding on to it.

*Eat Slow- It takes longer than you think for your brain to realize that you're full, so if you eat slow and chew your food more, you give your brain a chance to get the message.

*Be Aware- Again, when you're distracted, like watching tv or on the computer, your brain doesn't register the food you are eating very well.  Always give your meal your full attention.

*Choose the right foods- Choose foods higher in fiber, protein, and water content because then it's more likely to be satisfying in your stomach, without going overboard on calories.

*Don't mistake thirst for hunger- Sometimes when you think you're hungry, you're actually just thirsty.  Make sure you are drinking plenty of water throughout the day so this doesn't happen.  Drinking a glass of water before a meal also helps reduce your appetite.

*Frequent, small meals- Never skip a meal!  This will lower your blood sugar and make you crave more at your next meal.  It's best to eat smaller meals every 2-3 hours.  This helps you feel full and keeps your metabolism going.

*Restaurant tips- When going to a restaurant, look at the menu online so you can review the nutrition facts.  Then you're more likely to make a better choice.  Another good thing to do at a restaurant is tell your waitress/waiter to box half of the meal before they even give it to you.  Or you can ask for a lunch portion even if you are eating dinner.

*Know your portion sizes- A lot of people don't realize how small the proper portion sizes actually are.  Here is a chart that is really helpful!