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Controlling Overeating

Control Your Overeating

Remember that resolution you made at the beginning of the year to drop a few pounds or start eating healthier? Some people tend to lose sight of their resolutions because they think they lack the self-control to eat properly. However, it’s not just about willpower! The signals and cues around us can sometimes lead us to overeat without us even realizing it. Luckily, small tweaks can help us make those signals and cues work for us instead of against us. Below are a few rules of thumb to help you create a healthier eating environment.

Think 20% Less or 20% More

To prevent overeating, try putting 20% less on your plate. Research shows that most people won’t even realize the difference. For example, if you usually eat 20 french fries, try eating only 16 for a 20% percent decrease in fat and calories. You can also increase the amount of healthy foods you consume by just adding 20% more healthy items to your plate.

 Make It Inconvenient To Overeat

Just because the dining halls offer an all-you-CARE-to-eat buffet style of service, don’t translate this into “all-you-CAN-eat.” If you think you may be tempted to overeat, sit farther away from the food in the dining hall. Research shows that putting distance between yourself and the food gives you a “pause point” to re-think your craving.

Control Your Serving Size

There is a good chance the snack foods in your dorm room or apartment are not in individual sized servings. To better follow serving size suggestions on the Nutrition Facts label, separate portions into smaller bags. Eating from these single serving bags could help create the habit of snacking on fewer calories.

Follow these easy rules of thumb to keep sight of your nutrition goals and control your eating habits.

 Keep your Over-eating Under-control

 

Author: Cody Magulak                  Reviewed By: Dr. Janet Tomiyama, Dept. of Nutritional Sciences and Dept. of Psychology  References: Wansink, Brian. Mindless Eating. Bantam Books. 2006, pgs 15-179. Wansink, Brian. How Visibility and Convenience Influence Candy Consumption. Available at: http://foodpsychology.cornell.edu/pdf/pre-prints/candyconsumption-2002.pdf Accessed on: February 2, 2012.

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