Stay within the 3 to 7 range on the hunger and fullness scale.
Eat proactively if you are not sure when you will be able to eat again.
AVOID RESTRICTIVE DIETS
Overly restrictive diets are a top cause of overeating
How can you control yourself around a food if you don’t know when you will eat it again (“last supper mentality”)?
All foods can fit - the poison is in the dose
Embrace a pattern of eating that allows your favorite foods on occasion and in moderation.
FOCUS ON FIBER AND PROTEIN
Fiber and protein will help you feel full and manage cravings.
Food sources of fiber include:
whole grains
fruits and vegetables
beans and lentils
nuts and seeds
Food sources of protein include:
chicken, turkey, beef, pork, fish, shellfish
beans and lentils
eggs
milk, yogurt, cheese, cottage cheese
tofu, tempeh, seitan
nuts, seeds and nut/seed butters
WATCH PORTIONS
Use smaller plates and bowls.
If you are a member of the Clean Plate Club, serve yourself less than normal (you can always go back for more).
Wait 20 minutes before deciding whether to eat more. It takes that long for your stomach to tell your brain you are full.
Do not eat out of packages! Place what you plan to eat on a plate or bowl and eat from that
Serve food away from the table (avoid “family style” eating).
Eating out usually means big portions:
Look for smaller portioned items.
Avoid “meal deals.”
Box up half your food before you begin eating.
TUNE INTO EMOTIONAL EATING
Explore eating that is not in response to physical hunger:
What are you feeling?
What do you need?
Build a self-care toolbox that includes non-food ways you can soothe yourself.
If you are unsure whether it is emotional or physical hunger, try the “delay, distract, decide” method (wait 10 minutes, distract yourself, then make a decision).
Watch The Lazy Dietitian video “Lazy Ways to Deal with Emotional Eating”
EAT MORE MINDFULLY
Limit distractions while eating, especially screens.
Engage your senses. Pay attention to the appearance, smell, texture, and flavor of your food.
Slow down your eating.
Honor where the food came from, how it was prepared, and who you are sharing it with.
BE INTENTIONAL ABOUT FOOD ACCESS
If you can see it or easily reach it, you are more likely to eat it.
Variety is important, but too many choices can lead to overeating. Find a balance that works for you.
If there are foods you find overly tempting, don’t keep them in the house. Find ways to enjoy those foods away from home or in single-serve portions.
