5 WAYS TO STOP OVEREATING, AND A STEP-BY-STEP GUIDE TO MAKING A FILLING MEAL

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How To Stop Overeating

When we are infants, we are born knowing to eat when we are hungry, and stop to when they are comfortable. But as we grow, we are exposed to a world of fad diets, food marketing & advertising ploys, food used as a reward & artificial foods that cause us to have incredible cravings. Because of these pitfalls, some individuals will be unable to follow a balanced way of eating, and begin to overeat.

Eating whole foods when you are hungry, then stopping when you are comfortably full is one of the keys to healthy living. But people who have been caught in the overeating web, now need to learn how to stop eating when they're comfortable, and if you've lost touch with this over the years, try these fool proof tips to get yourself back on the right track!

Tips to make yourself more likely to stop eating when you are comfortable.

• Eat Slower & Chew Food Well: The University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain, and will help you stop eating sooner.
• Choose Whole Foods: Stay away from foods that give you tons of calories, but very little volume. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying without going overboard on calories. Also avoid processed foods and artificial sweeteners, these items cause cravings and make it hard to stop eating them even when you notice you're full.
• Pay Attention: Don't eat when you are driving or at the computer, because when we are distracted or hurried the food (and calories) we consume may not to register in the brain. Give meals your full attention, and notice when you've had enough. Also using smaller plates and paying attention to the presentation of meals can help you stop eating when you are comfortable. "The brain looks at the plate and decides if the portion is adequate," says Gold. "It takes some time, but the smaller the plate, the smaller the portion."
• Make Your First Bites Count: Maximum food enjoyment comes from the initial bites. After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good. If you satisfy your taste buds by really savoring those first few bites, you can help stop yourself from eating more, when you're physically comfortable.
• Have Healthy Snacks Ready: Having healthy foods ready to snack on throughout your day when hunger  strikes, can keep you from overeating during your meals.

• Creating a Satisfying Meal

  Research during the past decade shows there are 3 factors that help make a meal more satisfying for us.
• 1. The weight of the food
  2. The amount of protein
  3. The amount of fiber.
  A study done by the University of Sydney tested 38 foods, and of the foods tested, certain ones scored higher in satiety. The top-scoring foods included whole-meal bread, grainy bread, cheese, eggs, brown pasta, popcorn, all-bran cereal, grapes, porridge, baked beans, apples, beefsteak, ling fish (a type of cod), and oranges. FYI, all of these foods are high in fiber, water, or protein.
  Foods that tend to have low satiety scores, which makes them much easier to overeat would be foods with large amounts of fat, sugar, and/or refined carbohydrates, like potato chips, candy bars, and white bread.

   At A Glance Guide Of Tips To Stop Over Eating