Be mindful of portion sizes. Use smaller plates, bowls, and utensils to reduce serving sizes, and try to avoid second helpings. Eating slowly and paying attention to hunger cues can also prevent overeating.
Drink water before meals to help control appetite and stay hydrated throughout the day. Sometimes thirst can be mistaken for hunger.
Focus on the act of eating. Avoid distractions like TV or smartphones and pay attention to the taste, texture, and satisfaction of your meal. Mindful eating can help prevent overconsumption.
Incorporate movement into your daily routine. Take the stairs instead of the elevator, go for short walks, dance to music, or do household chores that involve physical effort.
Aim for seven to nine hours of quality sleep per night. Poor sleep can affect hormone levels related to appetite and metabolism, potentially leading to weight gain.
Focus on whole, minimally processed foods like fruits, vegetables, lean proteins, and whole grains. These foods are often more filling and nutrient-dense compared to processed options.
Cut down on sugary beverages like soda, juice, and energy drinks, as well as processed snacks and sweets. These can add extra calories without providing satiety.
Find healthy ways to manage stress as high stress levels can contribute to overeating. Practice relaxation techniques like meditation, deep breathing, or yoga.