It’s easy to overeat. There are many situations that make us more inclined to overeat including stress levels, hunger, social events and portion sizes. Try adapting to these tips over time; eventually you’ll form great eating habits.

Portion Size

Portioning is the first and easiest way to control eating. Even though larger sizes usually have a better price, skip the oversized portions. Instead, focus on getting foods from the main food groups and skip the extras. If you dine out frequently, try for smaller items, like an appetizer, or soup and sandwich or salad combo. If you order an entree, split it with a friend, or immediately box half up to take home. Then eat the other half.

Use Smaller Plates

Try to put smaller portions on a smaller plate. Many people have found this allows them to eat less. You may want to get seconds, but can still consume less overall.

One At A Time

Try eating your meals in courses. If your dinner consists of a salad, fruit plate and entree, have the salad first. Then bring the fruit to the table. When that’s finished, bring the entree. Chances are you’ll feel fuller by the time you get to the entree, and not need to eat much.

Pace Yourself

Eating slowly helps your brain catch up with your mouth. It’s easy to shovel in a lot of food without even realizing how much you’re eating. Take the extra time to savor the food you eat, chewing slowly and really focusing on the food. Setting your fork down in-between bites is a great way to slow down.

Focus

Focusing on your food will help you appreciate and enjoy it. Sit down at a table, turn off the TV and just eat. If you have family, gather everyone together and spend some time bonding.

Smaller Sizes

If potato chips are your weakness, opt for single serving sized bags rather than the large bag. This way you’ll satisfy the craving and not eat half a bag. The same goes for candy.

Snack Smart

If you enjoy munching, work to improve what you munch on. If you have a tendency to munch mid-day, pack a bag of carrots and apple slices instead of chips. If you get hungry mid morning, grab a yogurt and some fruit rather than hitting up the vending machine. Choosing healthy foods allows you to satisfy that crunch-craving and still eat well.

Don’t Be an Emotional Eater

If you have a habit of eating when you feel emotional, work to break that habit. The minute you find yourself reaching for food, whatever the reason, stop. Many of us eat when we’re bored, sad, upset or at various points during the menstrual cycle. Work to identify your eating weaknesses and change them. Whatever your weakness, skip the food and try just leaving the house. Even stepping outside for a bit might help clear your head. The goal is to identify positive techniques to cope with emotions that will last your lifetime.

Any habit is hard to break. For many of us, eating is one such habit; usually we don’t pay enough attention to fully realize how much of our eating habits are unconscious. The first step to avoid overeating is to notice your behaviors, identify what triggers your eating. Once identified, you can learn new behaviors to prevent overeating.

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

Sources:
http://www.webmd.com/diet/features/stop-unconcious-overeating
http://www.webmd.com/content/article/136/119823.htm