How not to overeat: Nutritionist's advice

How to avoid overeating and control appetite

• Avoid excessive hunger. Keep track of your eating schedule and don’t skip meals, so you don’t end up overcompensating later in the evening.

• Practice mindful eating habits at the table. Eat slowly, chew thoroughly, put your fork down occasionally, and pause. Don’t distract yourself with a movie or gadget, as this can interfere with recognizing fullness and ending your meal on time.

• Build balanced plates. Everyone has heard of the Harvard Plate: proteins, fats, and fiber will keep you fuller for longer.

• Don’t forget to include complex carbohydrates in your diet. They help control your appetite and reduce cravings for sweets and frequent snacks.

• If you’ve finished your meal but still feel hungry, wait 20 minutes. Just take a short pause. In most cases, the urge to eat more will fade as you begin to feel full.

• Drink enough water. Sometimes we can mistake thirst for hunger. Try drinking a glass of water before eating, as it can help reduce your appetite.

• Create a meal plan for three days or a week and make a shopping list. This will help ensure you always have the ingredients to prepare healthy meals, avoiding unnecessary snacking, especially when you’re hungry.

• Avoid sugary and processed foods. Foods high in simple carbohydrates are quickly digested, causing a rapid spike in blood sugar and a quick return of hunger after eating.

• Try using a smaller plate. Serving food on a smaller plate can help reduce portion sizes without feeling deprived.

• Make sure to get enough sleep. Lack of sleep can increase levels of the hunger hormone ghrelin and decrease levels of leptin (the satiety hormone), which can lead to increased appetite.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.