How do you make yourself STOP eating?

mosneakers

Ok, so I'm going to sound so dumb, but I love my Dora bowl that I eat out of. It's adorable!!! You could even go so far as to have kid-sized forks and spoons - try it!
Also, how do you eat? Do you just sit there and focus on eating or are you watching tv, reading, on the computer, etc? Try to concentrate on the food - the distractions could cause the overeating too.
What about green tea or some low sodium soup before you eat? Could make you fuller quicker.

Elizabeth_C34

This is going to sound really bad but I have very unflattering photos of me on hand. I look at them and it reminds me why I shouldn't eat that extra helping...

Weird, but it works.

DianaPowerUp

I personally found that once I changed my diet, and starting eating clean, unprocessed foods, and eliminated any refined carbs (or grains too), that my appetite went down.

I mean, sure, I could eat 3 slices of pizza, or a whole plate of pasta. But if what is on my plate is a chicken breast with a side of spinach, not only does it fill me up better and faster, but I don't have the urge to have more and more.

FabCheeky

I'm having DUH moment here. I forgot important things: (1) fake sugars have been proven to increase your craving for carbs (2) eating 5 to 6 small meals a day keeps you from ever feeling OMG hungry and you can self regulate better (3) Use good judgment on what you're eating. No one ever got fat from eating too much raw spinach. It's when you add stuff that you start to add calories. You can have 2 cups of Taylor Farms (Sams Club) - Organic Baby Spring Mix for 13 calories. The serving is HUGE, and helps you in so many ways. Sprinkle it with a little lemon juice, good cold pressed extra virgin olive oil (should smell GREEN), and pepper---delicious and great for you.

rundgrenfan

I also get wildly selfish about food. I'm actually a pretty generous person with everything and anything else, but when it comes to food, people better back off!

Again, something I've been trying to fix...

I think it has its roots from when I was growing up in a under-the-poverty line family? Not sure

A lot of us grew up in the "clean your plate" mentality, or worse yet, the "if you don't eat it, someone else will" mentality. I grew up in a family of brothers that were occasionally known to spit on food that they didn't want to share...Your awareness of this issue is your best defense. The realization that it's okay to be hungry, that food will come to you again, and that you are doing something to really take care of yourself is the "aha!" stuff that changes the stuffing into thoughtful eating.

Also, I wanted to commend you for taking the time to learn this about yourself at such a young age. I wish I had cared as much when I was only 10 or 20 or 30 pounds overweight (and a lot younger)! Hopefully it's a journey that will stick with you!

2112540

What I have been doing recently that helps a ton is putting my meals into Fitnesspal at the beginning of the day and weighing my food. I don't eat anything else because it's not on the agenda for the day! Also, I have stopped having little low cal desserts/snacks because I find I continue craving and they just make me hungrier. Instead I just eat bigger meals and it's been helping! Once you stop eating bad foods for 1-2 weeks you stop craving and become less hungry:) Good luck! keep up the good work!

cabassi

I had a problem with this until I found MFP. Just the act of logging all my food, understanding how many calories I'm eating per day, and having a clear goal to meet has caused me to eat much less and exercise more.

Have you been logging your food?

thelandofwin

I don't know if this has already been suggested, but sometimes when I am out at a restaurant eating my favorite food, I have to act on impulse to make myself stop.

I usually dump ketchup, hot sauce, salt, or any other nearby condiment that would ruin the dish. I'm sorry, I know in a perfect world we all should eat in moderation with unflappable willpower, but we are all here for a reason. My weakness is queso and chips, so I will literally have to ruin my dish and make it inedible.

abalicious

Make sure you don't eat dinner alone. Have someone there to engage in conversation. Make a rule to put another bite of food into your mouth every 45 seconds (giving you 25 seconds to chew!) Drink water in between your bites. If you're talking to that person, don't eat while talking. Start with the foods you like least and hopefully they'll make you somewhat full, then save the best for last.

blondie1121

I have a couple tricks...I put my untensil down after EVERY bite. It takes that extra second longer to pick it back up rather than just being at the "ready to eat" position at all times. I also take a drink of water after every bite and definitely use a smaller plate. Salad plates are my new dinner plates. And I only do 1 "scoop" of whatever. One scoop of salad, one scoop of rice or potatoes or corn or fruit salad. No double dipping

SiltyPigeon

I weigh all my food when I'm plating it.... so, I know that I can eat every morsel on my plate; no more, no less!

THIS!!!!
Also, Get yourself a set of measuring cups. 1 cup, 3/4 cup, 1/2 cup, 1/3 cup, 1/4 cup, 1 tbs, and 1 tsp. I use mine with every meal. I broke all my meals and snacks down into "mini" calorie goals. Example, for lunch my mini goal is 400. I use my scale and measuring cups and do not put more than 400 calories on my plate. If I have extra calories I add them to my goal for my next meal.

Uk_Yogini

I recommend you read "Women food and God" by Geneen Roth. It's an easy read and incredibly insightful

wildon883r

First you need to be able to weigh foods with your eyes and not a scale. I know what a cup, half cup look like without a measure. I know what a 3-4 oz serving of meat looks like with my eyes. I do weigh some things but not very often. Your plate should be 1/4 Protein, 1/4 grains, pasta, potato and 1/2 all the veggies you can stand basically. I still eat the same way as always. If you don't have enough self discipline to control what you put in your mouth you won't ever lose weight or keep it off.

angie_roo

I put less on my plate to start with and drink water in between every few bites.

billmac

What everyone else said buy...just maybe...

Many years ago a doctor who took a very holistic approach to health recommended a diet to me that was very effective. For mainly other reasons to do with digestion and acid secretion he recommended that I not drink in the period 20 minutes before a meal to 20 minutes after. I found thi9s limited the amount I did eat very effectively. Drinking cleanses the palate and you are then ready (enthuisiastic) to take another mouthful. If you don't drink you feel much less like having another mouthful. I ended the meal with a small piece of fruit which had the effect of cleansing the palate and was very satisfying. I now know that, physiologicallly, the small piece of fruit just has enough sugar to kick-start the digestive process and is a very healthy thing to do.

Maybe it is an option worth trying.
I also was very short of food as a 'youngun' and I worked out I do tend to overeat when food is around because I'm afraid of being hungry later. It is good to get through one's head that if we are still really hungry later we can just go and get a little more food anytime! I know it is harder than it sounds that's for sure!!!

GaveUp

I find that if I am eating healthy choices I can eat more. I do weigh & measure all of my food. For the most part I eat mostly protein, veggies and some fruit..... keeps me out of trouble.

christine24t

This is my weakness. I can eat really healthy, but then if you leave the food in front of me, I'll eat and eat and eat mindlessly. For me, I have to physically get up and put the food away or throw it away to stop eating. Throwing it away always reminds of me of Sex and the City, where Miranda throws the cake away to stop eating it, but she pulls it out of the trash and keeps eating!

doutri2

My tricks from over the years:

Drink water before and during the meal.
Slow eating.
Smaller plates.
I try to sense when I am 80% full.
I think about how I can use the leftovers.
High fiber vegetables and eat them first.
I tell myself that I am saving room for dessert later.

Good luck.

doutri2

I ate frozen grapes tonight after I finished my salad. They really did cleanse my palate well. I would have reached for chocolate in the past.

I have also heard the water advice from a herbologist.

raaynes

we portion the food on our plates then put away the leftovers before sitting down at the table to eat. out of sight, out of mind! then after dinner we go for a walk 30-50 minutes depending, if we are still hungry after that it's a fruit or veggie snack. so far it has worked out great for our whole family.

Wow, this is great advice. I have a bad habit of leaving the leftovers on the stove, and then sneaking some more as I go to put them away in the fridge. Do it before I eat the meal; brilliant!

mialsya

I started using smaller plates. I thought it sounded silly, but it's helped me.

We use the 8" salad plates instead of the 12" dinner plates now and it has really helped our portioning.

snipsnip2

I too do the small plate thing. I also used to make meals in bulk and eat a litte every day, but I have changed this habit. For example, today I made a single serve very healthy slice of meatloaf, instant 80 calorie mashed potatoes and a 6 oz can of green beans (I know the tatoes are a simple card, but it was prior to strength workout). Once I ate everything, there was nothing left to munch on!! The mini meatloaf took about 5 minutes to prepare before sticking in the oven.

BranMuffin21

I have a problem with eating - if the food is on my plate, I will eat all of it. No matter how full I am.

Lately, I've been trying to put a lot less on my plate and remind myself that I can go back for seconds if I'm still hungry, but it's difficult... Does anyone else have the same problem?

It sounds weird but psychological studies find that blue plates decrease appetite try buying smaller sized blue plates (plastic of course don't invest unless it works). I have not tried it but it was one of the more interesting stats I learned while getting my Masters

Weird! I have blue plates that are smaller and it actually does work! I didn't think of that until I read that haha!

Lleldiranne

I think I'm something of a compulsive eater. If there's food in front of me, I keep eating.
My strategy is to get rid of it as soon as I feel full. I just push it away, or put it in the sink (or the fridge). Sometimes I tell my husband to remove it so I don't eat any more! I also don't bring the dishes of food to the table when it's just me (I do for the kids, though, so they can learn to serve themselves).
Serve small amounts and eat slowly. Yes, it's hard. It's a habit that needs to be changed. It takes about 21 days of consistency to change a habit, so give yourself time to feel okay with it.

nseuell

Agree with everyone, and also want to add- not only does using a smaller plate help, so does a small fork! I use my baby salad fork for everything at home

theflyingartist

If I'm at a restaurant, I cut the plate in half with my fork so that I only eat what's been portioned for me. I always take food home, knowing that I can have it later. That tends to ease my hunger.
If I'm at home, I have super small bowls that only hold about a cup to a cup and a half of food. That way, I eat a "full plate" and see how hungry I am after that. We eat a lot of Asian food, so bowls are the typical dish. Small plates are the same rule.. use a super small plate and see how hungry you are after that.
Oh, and lots of water. Hot tea and hot water tend to ease any craving for more food.

Gary1977

I try to take a drink of water between every 1-2 bites of food. It kinda forces you to slow down. I have a problem with inhaling my food lol.

Also, I found that when I start to feel full if you take some of your drink and pour it on your food you won't want to eat it! Its pretty wasteful but it stops me from continuing to eat when I'm full.

I really like the the water idea. I use this method all the time and it works. Between the slowing of your eating & the water the consume, it will help to fill you up.

dorybaby

Sounds so silly. But theres these kid plates at walmart that are all kinds of cute colors and they are for kids. So they are smaller in size and you can pick whatever plate fits your mood that day. So, maybe you can turn eating healthy into something fun

Fochizzy

If I'm at a restaurant, I cut the plate in half with my fork so that I only eat what's been portioned for me. I always take food home, knowing that I can have it later. That tends to ease my hunger.
If I'm at home, I have super small bowls that only hold about a cup to a cup and a half of food. That way, I eat a "full plate" and see how hungry I am after that. We eat a lot of Asian food, so bowls are the typical dish. Small plates are the same rule.. use a super small plate and see how hungry you are after that.
Oh, and lots of water. Hot tea and hot water tend to ease any craving for more food.

I do that to a bigger extreme, I get a box and put the half of the food in it so it is out of sight out of mine.