As a health enthusiast, I am cognizant of the fact that one of the primary factors that precludes individuals from attaining optimal wellness is overeating. Because overeating can lead to obesity and thereby entail a variety of degenerative diseases, it is important to identify effective strategies that can preclude people from consuming too much food. Here are three:
1. Do Not Eat Quickly.
Eating quickly is problematic for many reasons, including the fact that it precludes us from identifying if we’re full or not. In discussing ways to stop overeating, MD Mark Gold notes that it takes about 12 minutes for the brain of a slender person to register food satisfaction signals. However, it takes 20 minutes or more for these same signals to operate in the brain of an obese person. By eating slowly, we ensure that the important messages sent by food satisfaction signals can help us stop eating upon registering fullness.
2. Select Foods That Will Satisfy You.
Unfortunately, we have a proclivity to eat foods that will satisfy us psychologically without providing the physical satiation that is necessary to feel full. Examples can include anything from a bag of chips to a bag of salty peanuts. Additionally, many of us select food items that are satisfying yet contain excessive amounts of calories that thereby make us susceptible to obesity. Some examples include milk shakes, chocolate, and cheese. Instead of opting for these food choices, select items that are both filling and low caloric such as those that are high in protein and fiber like beans.
3. Practice Mindful Eating.
Oftentimes, we eat for reasons that are totally unrelated to hunger. Some of the reasons outside of hunger that lead to food consumption include emotions such as happiness, anger, or fear. Additionally, we have a tendency to eat food in order to celebrate events such as a wedding or birthday. While eating at such events is generally a culturally acceptable thing to do, it can precipitate obesity. For this reason, it is important to think critically about when and why you’re eating. Let hunger guide you and avoid getting distracted as you eat so you can actually enjoy your meal.
As a result of the fact that 2/3 of Americans are either overweight or obese, it is clear that the overconsumption of food is a significant problem for the country. Despite the fact that we as a nation tend to overeat, however, solutions are available. By implementing the strategies listed above, you can start eating less and thereby curtail obesity as well as the debilitating conditions it can lead to. Good luck!
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