Khaberni - When it comes to eating, it's very easy to overeat and cause health problems. Overeating not only leads to weight gain but according to the MD Anderson Cancer Center, can also cause heartburn, bloating, organ strain, and abdominal pain.
It's possible to avoid all these problems if one controls their eating habits.
But, can you change the way you eat and train your body to avoid overeating?
According to Dr. Sudhir Kumar, a neurologist, you can.
Habits to help avoid overeating
According to a report by "Health and Me", Dr. Sudhir suggests several ways to train your body to avoid overeating and protect your metabolism.
Adjust your eating environment
You can trick your brain into eating less by changing your environment. Try using smaller plates and bowls, as this makes smaller quantities appear more filling.
Keep food out of sight, because if you don't see it, you won't think about snacking impulsively.
Also, continue to serve dishes in the kitchen, not at the dining table, to make it harder for you to ask for more food.
And don't snack directly from a large bag, but divide it up beforehand into small bowls.
Eat slowly
Give your brain time to catch up with your stomach. Eat slowly and chew well. Be sure to set aside the fork or spoon between bites.
It takes about 15 to 20 minutes for the brain to feel full, so slowing down gives the "fullness signal" time to make you generally eat less.
Handle social eating wisely
When eating with friends or family, you tend to eat more because meals last longer.
To deal with this, serve yourself a fixed portion before sitting down. Then focus on the conversation instead of eating more. If you spend a long time at the table, drink water instead of continuing to eat.
Organize your meals in a specific order
Eating your food in a specific order helps regulate blood sugar levels and feel full longer.
Start with vegetables or salad, then move on to protein, and finish with carbohydrates.
This order prevents a sudden spike in blood sugar and avoids the sudden hunger that comes after eating simple carbohydrates like bread or sweets.
Prioritize filling foods
Ensure each meal includes a source of protein like eggs, beans, yogurt, or fish, along with fiber from vegetables, whole grains, and fruit.
Protein and fiber enhance the feeling of fullness, naturally reducing the total calories consumed.
Try to limit high-calorie, less filling foods like refined carbohydrates and processed snacks.
Don't ignore sleep and stress
Lack of sleep and severe stress directly affect your hunger. Make sure to get 7-8 hours of sleep at night, as lack of sleep increases the hormone ghrelin that makes you hungry and decreases the hormone leptin that makes you feel full.
Control stress by engaging in activities such as walking, deep breathing, and meditation. Chronic stress often leads to emotional eating and strong cravings for food.
Move your body more
Movement is not just about exercising. Walking for 10-15 minutes after meals is a great way to stabilize blood sugar levels and aid digestion.
Avoid sitting still for hours, taking short breaks for standing and light movements throughout the day actually improves how your body uses insulin.
Utilize water to your advantage
Drinking water significantly helps in consuming less food.
Drink a glass of water before meals to slightly reduce the amount of food you eat. And always avoid sugary drinks and juices, as they add many calories without making you feel full.
Focus solely on eating
Sit and eat away from screens, television, phone, or laptop. This helps you pay attention to your body's hunger and fullness signals.
Before and after eating, quickly assess your hunger on a scale, where 1 means very hungry and 10 means very full. Try to stop when you feel completely full, about a 7.
