Even though the holidays are over, it doesn’t mean you aren’t susceptible to overeating.
In fact, this time of year beckons indulgent behavior, according to a University of Exeter study.
“People have evolved to have subconscious urges to overeat, and limited ability to avoid becoming obese, especially in winter,” a University of Exeter article states.
To help curb your appetite, Baylee Leonhardt, registered dietician at OhioHealth Mansfield and Shelby Hospitals, recommends intuitive eating. That means asking yourself, “Am I really hungry, or could there be another reason why I’m pillaging the fridge?”
Maybe you’re stressed. Or bored. Or perhaps it’s a habit.
“Even me personally, I get in this schedule of life where if I’m going to bed or watching a movie, I have to snack on something,” she said.
Play detective and ask yourself why you’re eating, what you’re eating, when you’re eating and how much you’re eating.
Make sure to spread your meals evenly throughout the day.
“If we’re depriving ourselves during the day, we’re more likely to binge on not-so-good choices at night,” Leonhardt said.
Pay attention to what you’re piling on your plate. The Plate Method recommends that half the plate is non-starchy vegetables, one-quarter is grain foods/starchy vegetables and the other one-quarter is lean protein, with fruit and/or dairy on the side and healthy fats in small amounts.
“I always say look at the quality of the food and the quantity,” Leonhardt said. Is it, for example, rich in fiber which will help you feel full longer?
If you’re prone to overeat, try using a smaller plate, Leonhardt suggests. The recommended size according to the Plate Method is nine inches — about the same size as a standard paper plate. “That’s a good way to help yourself portion control,” she said.
Keeping a food diary or using an app like CalorieKing can help you track your eating habits, giving yourself an accurate picture of what and how much you’re eating.
Also be sure to drink water throughout the meal, which can help you fill up faster.
Purchasing single-serve snack packages can help with portion control. Once you get into the habit of eating proper portions, make the snacks at home — it’s more cost-efficient that way.
Chewing gum or going on a walk can also help prevent mindless eating.
What’s important to remember is there are your “everyday foods and your sometimes foods,” Leonhardt said. That means you shouldn’t beat yourself up for digging into that slice of pie.
“I often hear from people, ‘I ate this (fatty, greasy or sugary food), so then my day is gone.’ But it’s okay. Just regroup and focus on your next meal,” Leonhardt said.
