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Ways to Avoid OvereatingWays to Avoid Overeating


Ways to avoid overeating

Take advantage of what you can control.

During the holidays, we are constantly offered unhealthy meals and high-calorie desserts. Healthy eating may seem impossible, but the truth is, you have more control than you think. On the days you have parties to attend, take special care to eat healthily before and after those events. Meals should be low-calorie and loaded with fruits, vegetables, and lean protein. Limit snacking, and choose a healthy smoothie instead of a pastry for breakfast on the days you have social events. Taking control of the times you are not celebrating can help you avoid holiday weight gain.

Apply the one trip rule.

Make a second trip to the food table off limits. Carefully look over the selection, and take only those foods that are special to the occasion. By limiting yourself to one plate of food, you exercise portion control. Keeping portions in check will allow you to enjoy a few of your favorite foods without consuming too many calories.

Think in bites.

It’s natural to want a little bit of everything when you are faced with numerous options. In order to enjoy more without excess calories, think of each serving you take in bites. Take only a spoonful that requires two to three bites to finish. When you slow down your eating and mindfully consume your meal, you will find that you are satisfied with these few bites, and you will keep yourself from becoming uncomfortably full.

Fill up on fiber.

Fiber-rich foods keep you feeling full and reduce the urge to snack on leftover cookies and candies. Fill your plate with salads, roasted vegetables, and choose whole grains.

Stay hydrated.

Keep your water bottle handy throughout the day, and make sipping a regular practice. Often when we let ourselves get thirsty, it can present itself as hunger and lead to mindless snacking. With so many extra treats around this time of year, this can put you at risk for blowing your calorie budget.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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