Do you often overeat? Most of us do realize that we do fill and regret later. Because of this immediate regret of discomfort in the form of laziness or bloating and other is a hard time for the digestive system. Most of the time, the over-eaten food fails to get absorbed properly. This leads us to the diseases like diabetes, allergies, belly fat, skin problems, and many more.
Here are the top 5 easy ways to get over the habit of overeating.
1. WAIT FOR THE SIGNAL:
Suppose you went out to eat, but the service was poor. The waiter got late, and now you are not hungry. This is because it takes time for your brain to signal to your body to satiate you.
So, when doubt arises, it's time to stop eating.
2. EAT SLOWLY:
The fact of the matter is that your mind gets sated after chewing food for 14-15 minutes. Every time you went to a party, dinner, or whatever else, you could collectively eat for about 15 minutes. After 15 minutes, the brain signals your body to stop eating; we have got enough food so.
Q. How to eat slowly?
-> i. Eat hot and fresh food.
ii. Take small bites.
The problem is that most of us eat while talking to others, watching tv, working on laptops, or messaging on mobile. These distractions lead to overeating. Your body gets confused if you input and output through the same channel. As a practice, eat at least one meal alone without a mobile, Netflix, or laptop.
3. TAKE ONE SERVING:
Every time you are about to eat, eat all you want to eat in just one serving. Don't refill your plate. As an example, even in-home, someone is constantly serving food, and you keep on eating. Thus you kept on filling, which unconsciously led to overeating.
So always take only one serving, keep a variety of foods and focus on eating.
4. KEEP ADD ONS:
Ayurveda recommends that you include curd in breakfast, buttermilk after lunch, and milk after dinner. This helps a lot in curbing the habit of overeating. Also, have fruit or fruit juices before breakfast and vegetable salad before lunch.
The most critical factor in avoiding overeating or losing weight in modern science is to include natural, whole, unprocessed food in your diet. This means switching to vegetables, fruits, whole grains, beans, nuts, olive oil, organic, range or grass-fed animals products ( poultry, lamb, beef, pork, eggs), and wild fish. This is because our body essentially needs nutrients to function well. So, eat a variety and whole foods.
5. COMPRISE YOUR DIET OF ALL 6 TASTES:
According to Ayurveda scripture, a meal plan is perfectly balanced and satiating only if it offers all the six tastes to your tongue, namely sweet, salty, bitter, sour, astringent, and spicy. This is the basis of a traditional thali system where all the six flavors are served on one plate in the right quantities. This also represents all the food groups and their nutrients.
Here you can do one thing, the next time you sit to eat consciously, take less food than usual. Now, after the meal, eat a small piece of jaggery and see how you feel. Two things will happen, i. You will feel satiated.
ii. You won't feel lethargic.
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