How to Avoid the Trap of Over-Eating

Nearly every one wants to avoid the overeating trap whether it's to lose weight or simply live a healthier lifestyle. The greatest tool we have in this regard is our awareness. We have to be aware of our excessive eating habits and the circumstances that contribute to our overeating if we want to change this pattern.

The following suggestions will help you to end the cycle of unconscious overeating, bring awareness into your diet, and take control of your nutrition, health, and well-being.

Avoid Distractions

Many of us watch television shows, flip through magazines, read the daily newspaper, or talk on the phone while we eat. This is one of the many traps that lead to overeating. The reason excessive consumption is so easy under these circumstances is because when we are engaged in these things, we aren't focused on the signals our body is sending us. We often do not realize that we're full until we've already had too much.

Turn the TV off, sit at the table, and make sure there is no reading material nearby when you have meals. If necessary you may even want to shut off the phone until after you've finished eating.

Eat your Food Slowly

This is an old tip we've all heard before, but it really is important. For one thing if we chew our food too fast or incompletely it is difficult for our bodies to digest and can create stomach discomfort. In addition, if we eat too fast we don't really get to taste or enjoy the meal. One of the best things about eating is the flavor of our food, so make sure you get to experience that.

It takes our bodies about 20 minutes to let us know we are full. If we are eating our food too quickly we'll end up going back for seconds that we don't really want. From now on try chewing your food slowly and really focusing on the flavor and texture. You'll find that when you really notice and pay attention to your food, you won't feel the need to eat as much.

Divide Smaller Portions into Several pieces

The next time you sit down for a meal, choose smaller portions and divide it into pieces. For example: if you are having chicken breast, take a smaller piece and cut it into several pieces and eat one piece at a time. You'll feel like you're eating more food than usual, but you'll actually be eating less.

Avoid Stocking up on Snacks and Treats

If you are filling your cupboards, pantry, and refrigerator with snack packs and sweet treats you may want to reconsider this. Having these snacks readily available makes them too tempting to avoid. If you have to make a run to the grocery store every time you have a sweet tooth, you're less likely to indulge yourself.

This isn't to say that enjoying a treat every once in a while is wrong; it isn't. Just avoid bringing home boxes and bags full of them to fill your pantry.

These are simple things we can all do to make better choices when it comes to eating. It just takes a little motivation and awareness. The great thing about this approach is that it won't cost you anything extra, but it will save you money.