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Q:

I tend to overeat - any suggestions on how to control my portions?

Hi everyone,

I hope you all are doing well. I am struggling with something that has been bothering me for a while now. I tend to overeat a lot and I am worried about the negative effects it might have on my health. I have tried several methods to control my portions, but none of them seem to be working. It has become a habit for me to eat large quantities of food and I don't know how to stop.

I would love to hear from those of you who have experienced something similar or have any suggestions on how to control my portions. Is there any specific technique or habit that works well in curbing overeating? I would really appreciate any advice or tips you can share.

Thank you so much!

All Replies

cora.boehm

Hi there,

I completely understand where you're coming from as I used to have a similar problem with overeating. One thing that has really helped me is to start using smaller plates or portions. It sounds simple, but it can make a big difference in tricking your mind into feeling satisfied with less food.

Another thing that worked for me was to start tracking my food intake using a food diary or app like MyFitnessPal. This helped me become more aware of what I was eating and how much, and allowed me to make better choices based on my goals.

I also found that being mindful during meals and eating slowly helped to control my portions. Taking the time to savor each bite and really pay attention to my body's signals of fullness helped me to avoid overeating.

Finally, finding healthy substitutes for my favorite comfort foods and snacks helped me to still feel satisfied without overeating. For example, instead of chips and dip, I would have veggies and hummus or popcorn with nutritional yeast.

I hope these tips help you and others struggling with overeating. Remember to be patient and kind to yourself as it takes time to break old habits and form new ones. Good luck!

eblick

Hello everyone,

Portion control has always been tough for me, but I've found a few helpful tips that have worked for me. One method that has been beneficial is eating slowly, even setting a timer for each meal. By slowing down my pace, I am better able to savor each bite and fully enjoy my meal while also giving my body more time to register how full it is.

Another technique that has been helpful for me is to limit the overall amount of food on my plate or in my hand to what I can comfortably fit into an open palm. This method prevents me from overindulging and makes me more mindful of what I'm putting into my body.

I also believe that practicing gratitude can be a useful tool for recognizing portion sizes and feeling more satisfied with them. Taking a moment to appreciate the food on my plate, the environment in which I am eating, and the work that went into preparing the meal often makes me more aware of what I am consuming and helps me to avoid overeating.

Lastly, to help me better understand what I'm eating, I try to keep a food diary or journal. By documenting what I eat and being accountable for it, I am more likely to recognize patterns, identify areas for improvement, and identify triggers that may cause me to overeat.

Remember, everyone's journey is different, so don't put too much pressure on yourself. Just experiment with different strategies and find what works for you. Good luck!

xprice

Hey there,

Controlling portions has been a lifelong challenge for me. Something that has helped me recently is to pay close attention to my hunger cues. When I feel hungry, I make sure to ask myself if I am really hungry or if I am just bored or thirsty. This has helped me to eat more mindfully and tune into my body's signals.

I also try to limit distractions when eating. Eating without distractions, such as TV or my phone, helps me to focus on the food I'm eating and my feelings of hunger and fullness.

In addition, increasing my intake of high-fiber foods has helped me to feel more full and satisfied throughout the day. Foods such as beans, whole grains, and non-starchy vegetables can help to control appetite and promote feelings of fullness.

Lastly, I try to limit my intake of highly processed foods, which can be easy to overeat due to their high caloric density and lack of fiber. Instead, I focus on whole, nutrient-dense foods that help to nourish my body while also helping me manage my weight.

Remember, portion control is a process and it will take time to develop healthy habits. Be patient and kind to yourself, and seek support when needed. Good luck!

eulah.wolff

Hello everyone,

Overeating is something that I struggle with too, particularly when I get caught up in the moment and don't pay attention to how much I'm consuming. One technique that I have found useful is to use a smaller bowl or plate. This helps me to visually see how much I'm putting on my plate and it tricks my mind into thinking I'm eating more than I actually am.

Another thing that has worked for me is to eat slowly and put my fork down between bites. This helps me to fully taste what I'm eating and gives my brain time to register when I'm full.

Meal planning has also been a lifesaver for me, as it enables me to prepare healthy and filling meals in advance, so I'm less likely to overeat or grab something unhealthy on the go. When I do snack between meals, I try to stick to healthy snacks like nuts, fruit, or hummus with veggies.

Finally, finding enjoyable activities that are not related to food, like jogging, dancing or practicing yoga, can help to shift our focus away from eating and promote a healthier mindset.

I hope this helps someone who is struggling with overeating, remember that it takes time to adopt new habits, but it is important to be patient and kind to ourselves throughout the process.

qweber

Greetings,

I also struggle with overeating sometimes, and one thing that has helped me is to be mindful of my emotional state when I eat. I tend to eat more when I'm stressed or anxious, so I try to find other ways to deal with those emotions, such as going for a walk or talking to a friend.

Another technique that has worked for me is to use smaller utensils and chew slowly. By taking smaller bites, I am able to focus on the taste and texture of the food and really savor the experience. This helps me to feel more satisfied with less food.

I have also found that eating a balanced breakfast helps me to avoid overeating later in the day. When I skip breakfast or eat something high in sugar, I tend to crave more food throughout the day. By starting my day off with a nutritious breakfast, I have more energy and am less likely to overeat.

Finally, I try to avoid eating in front of the TV or computer as this can lead to mindless eating. Instead, I make a point to sit down and focus on my meal, and this helps me to feel more satisfied with smaller portions.

Remember, it's important to listen to your body and be kind to yourself. Don't beat yourself up if you slip up, just keep trying and eventually you will learn to control your portions. Good luck!

bjenkins

Hey there,

I have struggled with overeating for a while and have found some methods that work for me. One of these methods is to drink water before, during, and after meals. Sometimes our bodies confuse thirst with hunger, so by staying hydrated we can avoid overeating.

Additionally, I have found that planning my meals and snacks ahead of time helps me to control my portions. This also allows me to make healthier choices and avoid impulse eating decisions.

Another technique that has worked for me is to use mindfulness during meals. I take the time to taste, smell, and appreciate the food I am eating, and this has helped me to eat slower and feel more satisfied with smaller portions.

Finally, I make sure to eat a variety of foods that help me feel full and satisfied, such as fruits, vegetables, whole grains, and lean proteins. I avoid limiting myself too much as this can lead to binge eating.

Overall, it's important to find methods that work for you and your lifestyle, and to remember that it's okay to slip up sometimes. Just keep trying and you will get there. Good luck!

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