To practice mindful eating, pay attention to what and how much you consume. Do not watch TV or use your phone while eating. Mindfulness helps you notice hunger and fullness.
Take into account portion sizes. Avoid going back for seconds and use smaller plates to make them appear fuller. Control calories with this simple method.
Drink plenty of water throughout the day for hydration. Sometimes the body confuses thirst with hunger.
Include nutrient-dense foods including fruits, vegetables, lean meats, and whole grains. These foods have less calories and more nutrients.
Eating more fiber-rich foods like fruits, vegetables, and whole grains will help you feel fuller longer, minimizing the risk of overeating.
Select healthy fats such as avocados, nuts, seeds, and olive oil. These fats satisfy and balance a diet.
Overeating can result from insufficient sleep, as hormones that regulate hunger and satiety are disrupted. Get 7-9 hours of good sleep each night.
Emotional eating can result from chronic stress. Practice meditation, deep breathing, or yoga to reduce stress.