3 Tips To Help You Avoid Overeating at Meals

Social gatherings are amazing.  Whether it’s a holiday, birthday gathering, special celebration or a big sporting event, it’s fun to be surrounded by family and friends.


It’s not just the people, the decorations, and the ambiance that we enjoy; it’s the abundance of delicious food and our favorite snacks too.


In these situations, it is way too easy (and common) to overindulge.


But sometimes we overeat on regular days.  At regular meals.  Or, maybe for you, it seems you overeat every single time you sit down for a meal.


Here are my best three tips to avoid overeating in any situation:


(Psst, turn these into habits and ditch the willpower!)


Tip #1: Start with some water


When your stomach is growling and you smell amazingly delicious aromas it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.


But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger?  Your stomach may actually be craving a big glass of water rather than a feast.


Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.  And this super-simple tip may even help with weight loss (…just sayin’).


Not only will the water start to fill up your stomach before you get to the buffet leaving less room for the feast, but drinking enough water has been shown to slightly increase your metabolism.




Tip #2: Try eating “mindfully”


You’ve heard of mindfulness but have you applied that to your eating habits?


This can totally help you avoid overeating as well as having the added bonus of helping your digestion.


Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment; being mindful when you eat helps to focus your attention on your meal.


To be a more mindful eater, all you need to do is take smaller bites, eat more slowly, chew more thoroughly, and savor every mouthful.  Notice and appreciate the smell, taste, and texture.  Breathe. Relax.  Don’t rush.


This can help prevent overeating because eating slower often means eating less.


When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.


So take your time, pay attention to your food and enjoy every bite.


Bonus tips: Eat at a table (not in front of the screen), use a smaller plate and put your fork down between bites.


Tip #3: Start with the salad


You may be yearning for that tasty main dish.  But don’t start there.


(Don’t worry, you can have some… just after you’ve eaten your salad).


Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.


Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.


And these secret weapons are great to have on your side when you’re about to indulge in a large meal.


Okay, that’s it.  My 3 tips are: drink water at the first sign of hunger or before your meal, eat mindfully, and have a salad as a starter at your main meals to help avoid overeating.


Not a big fan of water?  Try adding some pizazz:  Tasty Water.


Thanks for stopping by…





As the founder of Live Wise Coaching, and a practicing integrative health & wellness coach, Cheryl specializes in helping women in their 40’s and 50’s to reclaim their health and sense of well-being (mind, body, and spirit) through nutrition, movement and lifestyle choices so they can live healthy, happy, and active lives.


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