In our food-obsessed culture with out-of-control portions always lurking within our grasps, how can we not overeat? It’s hard to break habits and go against the lessons we have always been taught, like cleaning our plates, not being wasteful, or getting the best deal—which usually means ordering up and getting a lot more food for the money.
There are many ways to stop overeating. From the following list, find a few that work best for you, and try several.
Skills for Any Setting
Whether you’re cooking your own meals, eating at work, or snacking at a football game, here are the strategies you can take anywhere
- Know your portion sizes. Make your own "portion pack" to take with you or keep the following common items in mind when preparing and eating meals.
o A golf ball is the size of a serving of nuts (including peanut butter) or cheese.
o A deck of playing cards is equivalent to 3 ounces of any meat.
o Use a die to estimate a proper serving of oils and fats.
o For fruit and veggie servings, use a tennis ball.
o One serving of cooked grains or potatoes is about the size of a computer mouse.
- Divide your plate. When cooking at home, looking at pictures on menus, or shopping ala carte at the work cafeteria, your plate should look like this:
o Half (or more) of the plate should be filled with fruits and vegetables.
o Protein-rich foods (meat or legumes) and starches (grains, potatoes, bread) should take up one quarter of the plate each.
o Fill your "divided plate" only once. If you’re still hungry, have another half-plate of vegetables. It’s that simple.
- Surround yourself with positive people who motivate you to reach your goals, not those who want to sabotage your efforts. When you feel tempted, emotional, or if you have already gotten off-track, turn to your support group. Call a friend, email a family member, or even get online. Sometimes all you need is a short word of advice from a friendly voice.
Tips at Home
Cooking at home may be the easiest way to control your portions during a meal, but it also presents us with fully-stocked cupboards and refrigerators that can be tempting:
- Bring home healthy fast food. Try pre-cut, frozen, or microwave-in-the-bag vegetables. Automatic portion control.
- Stop the Taste-Testing Habit. If you’re the cook in the family, you may be eating a lot of calories when you taste your foods as you cook. To stop this natural habit, try chewing gum while you prepare you meals. Each time you are tempted to sneak a bite, you’ll have to take the gum out of your mouth. This will make you more conscious of what you’re doing.
- Make fruit your dessert. It’s a great way to get more produce into your diet, and it satisfies the sweet craving many people have after a meal. Experiment with new and exotic fruits. And, when it comes to fruit, eating a little extra isn’t a bad thing.
- Keep your hands busy. Many people want to eat when bored or just out of habit while watching TV. Keep your hands occupied with something else, and you won’t want to eat. Try knitting, painting your nails, shuffling cards, petting your cat—anything that keeps your hands moving will do the trick. Or, keep your whole body busy by doing crunches, squats, lunges or other body exercises while you watch.
- Make a rule that works for you and your family. No eating in front of the TV, in the car, or at your desk. This will help you avoid mindless eating when you’re not hungry.
Tricks for Dining Out
It’s difficult to control your portions—not to mention ingredients and cooking method—when you are at a restaurant. Despite this, there are several things you can control:
- Inquire about portion sizes. If it sounds huge, and it probably is, ask the server to split your entrée in half. Tell them to box up half ahead of time (and maybe even keep it in the kitchen until you’re ready to leave). Or, split the dish with a friend.
- Order ala carte. When you feel like you can’t win on size, or if even half of an entrée is still way too big, order side items. Most restaurants do offer staples like baked potatoes, steamed fresh veggies, and rice dishes. Or, even if it’s dinnertime, ask for the lunch portion. You may have to pay the dinner price, but you’ll save yourself from eating way too much, and you’ll be much happier about that.
- Decide ahead of time what you’ll order. That way, you won’t be tempted by the less-healthy fare when you look at the menu. If you’re familiar with the menu, don’t even look at it—simply order what you already had in mind.
- Don’t be afraid to make substitutions in ingredients and cooking methods. Many people don’t like to be picky at restaurants, but think of it this way. They’re there to meet your needs and serve you. If they don’t have something you want, ask! Vegetarians and vegans know this scenario all-too-well, because they have to modify almost every dish on the menu to be able to eat it. Waiters and waitresses will want to comply and help out (because it means tips for them), and chefs can easily make modifications.
- Add something new. Ask for extra veggies in your salad, or to add vegetables to a dish (like pizza or pasta) that doesn’t normally contain them.
- Substitute. Get the plain baked potato instead of the mammoth french fries; Ask for grilled chicken on your salad instead of breaded.
- Tell your server you don’t want the free bread, chips, etc. when you first arrive. Or, if you do eat it, let them know that you don’t need another round.
- Don’t pick at the food left on your plate. Put your utensils on your plate so the handles get dirty. You won’t want to pick them up again, and you won’t mindlessly eat more while chatting over dinner. Or, try laying your napkin over top of the remaining food. Out of sight, out of mind.
