How can I prevent eating so fast and over eat ?

oliviaduhroosh
oliviaduhroosh Posts: 2 Member
edited December 2024 in Food and Nutrition
Basically my question in the title, overeating is a very big struggle for me , any advice would be so helpful !

Replies

  • itsalifestylenotadiet
    itsalifestylenotadiet Posts: 120 Member
    edited August 2016
    Cut everything up into small bites and chew slowly. Putting your fork down in between bites also helps and drink lots of water during your meal. Works for me and I feel fuller longer as well.
  • lolo_bunny
    lolo_bunny Posts: 56 Member
    Drink water before during and after your meals. Make sure you have balanced meals with enough protein and healthy fats that are satiating. Take the time to sit down and chew your food carefully. Write in a journal for days or meals you overate and take note of what you ate, how you were feeling and try to identify possible triggers. Once done eating, try to find an activity to do that will take your mind off of eating. Just some suggestions to try :)
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Those are two different things. Eating too fast is probably a problem only because it leads you to overeat? If you don't overeat, it doesn't matter if you eat fast or slowly, unless it gives you indigestion. Use your food diary and prelog your food. Then prepare and serve yourself that food, eat it and don't go back for seconds.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    oliviaduhroosh wrote: »
    Basically my question in the title, overeating is a very big struggle for me , any advice would be so helpful !

    Cook or buy less food. You can't overeat what isn't there.
    Drink a full glass of water with your meal.
    Spend time tasting and appreciating the food. Notice the appearance. Hold some food in your mouth and chew slowly while you savor the flavors and textures.
    Wait at least 20 minutes after you finish before getting more food.
    Put your dishes away and extra food away when you are done or leave the table and do something else.
    Pop a piece of mint gum in your mouth- or have an end of meal ritual like sipping tea or coffee.
  • HeidiFuture
    HeidiFuture Posts: 54 Member
    Also.... Eat at the table not the tv or computer. When I eat at my desk at work, the food just disappears and I don't remember eating it! Hah :) I need to make time to eat mindfully too.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Here's a few things to try:

    Once in a while do a mindfulness exercise with a food. A single spoonful could take a while. Later recall the sensations as you immersed yourself fully in the pleasure of that bite.

    http://hfhc.ext.wvu.edu/r/download/114469

    Eat with chopsticks. I nearly always eat my salad this way now.

    As others have mentioned, cut your food in to little bits. I break my toast in to quarters, and ask that my Subway six inch be cut in half.
  • geneticsteacher
    geneticsteacher Posts: 623 Member
    Measure out your servings and stop when they are gone. When I do this, I still feel hungry because I was used to eating huge servings, but 15 minutes later I realize I have actually had enough.
  • naculp
    naculp Posts: 225 Member
    Use your non-dominant hand to slow yourself down, unless you're ambidextrous
  • hmltwin
    hmltwin Posts: 116 Member
    Don't eat alone. If you have someone to talk to, then you'll eat more slowly.

    To prevent overeating, you could just watch your portion sizes. Pre-log and don't eat more than you've logged. After you've finished your logged meal, leave the table.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    chew each bite 32 times.
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