Don’t Eat “The Whole Thing”

Are you old enough to remember the AlkaSeltzer ad where a man moaned, “I can’t believe I ate the whole thing”?  I am, and although that was long time ago, overeating is still a problem for many people.  Researchers have done numerous studies on what makes people eat, and they give the following advice to refrain from eating too much:

·       Stay aware while you’re eating.  If you begin with an appropriate portion on your plate to start with, you’ll avoid getting so engaged in the conversation that you continue eating past the point of satiation.  Mindless eating is the primary problem with eating in front of the television or computer.

·       Recognize the cues that are present that trigger eating.  Waitstaff bring the tray of desserts to your table and movie theaters pump the aroma of popcorn into the air to tempt you into buying - and eating.

·       Identify and change the habits you have that prompt you eat or overeat automatically, regardless of hunger. If eating at a certain restaurant means always ordering a decadent dessert, eat somewhere else.  If you can’t have a carton of ice cream in the freezer without eating the whole thing, buy individual serving sizes one at a time or don’t have it in the house at all.

·       Avoid getting overly hungry because it prompts overeating.  Carry snacks with you and don’t skip meals.  Your metabolism will work to your advantage if you keep it fueled regularly, not in fits and starts.

Didn’t find your issue addressed? Join me next week for more ideas.  Until then, pay attention to what makes it past your lips.

Source: Nutrition Action, Center for Science in the Public Interest, May 2012