It’s easy to overeat. These days we’re so busy and are much more inclined to eat in the car, at our desks or on the run. We tend to grab whatever food is easiest and fastest. Even dinner has turned into a quick meal thrown in between work and the gym, meetings or school plays. How do we get back to spending more time on food, and really enjoying what we eat?

Savor Your Food

The easiest way to prevent overeating is to take your time when you eat. For many Americans, eating is simply a way to fill the stomach. If we take a cue from other cultures, some of which may spend at least an hour on a meal or more, we can learn to really taste our food and to focus on the meal. It’s so easy to heat up some leftovers and eat dinner in front of the television, but then you’re left sitting there 10 minutes later not sure where your dinner went. And, chances are, you feel like you could still eat more.

Take Your Time

Whatever the case, set aside at least half an hour for meals each time you eat. If you can’t do it for lunch, put aside some time for dinner. Use it to rest and recover from your hectic day. Whether you cook, microwave or order in, sit down with your food at a table. Taste it, bite by bite and, it sounds cheesy, but think about the food.

Think about the flavors, the food combinations, what you like about it. Set your fork down after each bite and chew slowly. Try eating one food at a time. If you have a salad, sit down with just the salad in front of you. Eat it, and then move on to the next item. You will find that when you eat more slowly, you will feel fuller sooner and eat less overall.

Eat Smart

The other route to take is to eat smart foods that will work to your benefit. Vegetables provide a crunch and take some time to chew. You will feel like you’re eating more because you’re spending more time on one item. Lean proteins like beans or poultry work in two ways: they fill us up and stay in our stomachs longer. Incorporate lean proteins into every meal to maximize the food you’re eating. Whole grain carbohydrates work the same way. If you eat yogurt for breakfast, throw in some ground flaxseed for fiber, which will fill up your belly. This will tide you over until lunch time.

Foods To Fill You Up

Try these foods to satisfy your hunger and prevent overeating:

• Nuts and Seeds: nuts and seeds are loaded with fiber, protein and vitamins and minerals. Fiber and protein are the two food groups you want to focus on to keep your belly fuller, longer.
• Lean Protein: experiment with beans and legumes. They have no cholesterol, very few calories but still fill you up. Beans have plenty of fiber as well, making them smart choices.
• Fruits and Vegetables: have plenty of fiber in addition to vitamins, minerals and antioxidants. Plus, raw produce takes some work to eat, so you’ll get your tummy’s worth.

For every meal, work to include a lean protein, whole grain carbohydrate and fruits and vegetables. This is the optimum combination of foods to get the most nutritional benefits in addition to a satisfying meal.

Get a jump start on your personal weight loss program today.

Sources:
http://www.webmd.com/diet/features/10-foods-you-need
http://www.nutritiondata.com/topics/fullness-factor
http://www.webmd.com/diet/features/3-tactics-to-prevent-overeating