Get Satisfaction, Not Fullness (Healthy Eating Tips)
It’s Mick Jagger’s birthday today and while he can’t get no satisfaction, it doesn’t mean you can’t! Today’s post is a list of helpful tips to help you eat until you’re satisfied rather than eating until you’re full.
In today’s fast-paced life with fast food and super-sized portions, it’s easy to take up eating habits which produce unhealthy results. Many of us tend to eat nutrient deficient (if not harmful) food too often, and even if we eat wholesome food, we eat too much of it and way too fast.
If you’ve taken up poor eating habits, as personal trainers we can help with a few tricks we’ve picked up along the way. Today we’re going to focus solely on some hacks in how to eat until you’re satisfied rather than eating until you’re full (which means you’ve overeaten!):
- Eat more often. Many times we wait until we’re absolutely ravenous by the time we sit down to enjoy a meal. When our stomachs are completely empty, all we can think about is getting food into us. Often this is when we scarf it down and don’t stop until we feel full. If we eat more often so that there’s always a little something in our tummies digesting, we won’t be driven to fill up an empty stomach.
- Eat more slowly. There’s a slight time delay for our brain to register that we’ve eaten enough to satisfy our nutritional requirements. If we eat too fast, it’s more likely that we’ll just keep eating until we feel full, which is waaay past the time when our bodies tell us when it’s time to stop.
- Breathe while chewing. This is a tip in how to slow down your eating and be more conscious of your dining experience. Usually we don’t notice our breathing, but consciously breathing is a type of meditation that has a calming effect on our nerves. When you purposely breathe deeper while eating, you’ll reduce your stress (which is actually good for digestion!) and you’ll slow down enough so you can listen to your body when it says, `that’s enough.’
- Put your utensil down between bites. This is another trick to help you slow down and appreciate your meal so you can improve digestion and avoid overeating. It’ll also give your body a chance to absorb the nutrients in your food!
- Make meal time social time. Now this tip can go either way, actually. We suggest you be more aware when eating, and some people may get distracted with the conversation rather than being more conscious of their food consumption. Other people, however, can use other people to be more present in the moment which includes both the meal and conversation. I know for myself this is true, while I’m speaking I put my fork down and concentrate on my response. When it’s time for their response, I’ll pick up my fork and start slowly eating again while I listen.
- Have a designated area for meals. If you tend to eat at your desk or on the couch in front of the T.V., it’s much easier to multi-task, taking your attention away from the act of eating. If you’re at work, go to the lunch room or bring your lunch to a park. Put your phone away or at least take a break from eating to text. If you’re at home, set up a dining area and you’ll notice that your eating will slow down big-time.
- Take smaller portions. Many of us were taught to finish everything on our plates so we don’t waste food. This is sound advice but if our plates are loaded, we end up overeating, gaining weight and being very unhappy and unhealthy. So from now on, try taking half the portion you would normally take. Give yourself a few minutes to digest when you’re finished, and if you’re still hungry (which will probably be true if you were extra active that day), then take a bit more until your body tells you it’s satisfied.
- Avoid emotional eating. Food is fuel. But many people treat it as a stress-reliever because it creates a sense of comfort for them. All of us, whether we emotionally eat or not, need to change our minds and see food for what it really is: fuel for our bodies. When we do this, we can be more conscious of our choices in what and how we eat.
These are 8 healthy eating hacks that help us practice eating until we’re satisfied rather than full. Aren’t you tired of feeling bloated and uncomfortable after eating? This is how you can stop feeling awful after a meal, actually enjoy your food and avoid weight gain.
Do you have any healthy eating tips to share? Does making meal time social time help you be more present or is it a distraction from the act of eating?