Compulsive Overeating

Overcoming Overeating
Experts say there are things you can do to make yourself more likely to stop eating when you are comfortable. They include:

Eat slowly. This isn't a new concept; remember all those familiar dieting tips like "sip water between bites" and "chew thoroughly before swallowing"? These were all aimed at slowing us down when we eat. Research led by Mark Gold, MD, at the University of Florida at Gainesville has shown it takes 12 or more minutes for food satisfaction signals to reach the brain of a thin person, but 20 or more minutes for an obese person. Eating slowly ensures that these important messages have time to reach the brain.

Be aware. "Be more attentive about the whole eating experience; don't eat when you are driving or at the computer," advises Bacon. When we're distracted or hurried the food (and calories) we eat tend not to register well in our brains. Jean Kristeller, PhD, a psychologist and Indiana State University researcher, suggests a brief premeal meditation to get centered before eating so you can more easily derive pleasure from your food, give the meal your full attention, and notice when you've had enough.

Make the first bites count. Bacon believes that maximum food enjoyment comes in the initial bites. "After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," she explains. Satisfying your taste buds by really savoring those first few bites may help you stop eating when you're physically comfortable.

Keep up appearances. Using a smaller plate and paying attention to the presentation of a meal can increase your awareness of the food in front of you and help you stop eating when you are comfortable. "The brain looks at the plate and decides if the portion is adequate," says Gold. "It takes some time, but the smaller the plate, the smaller the portion."

Choose satisfying foods. Steer away from foods that give you a lot of calories for very little volume, such as milk shakes, cheese, and chocolate, Gold recommends. The higher the fiber, protein, and/or water content of a food or meal, the more likely it is to be satisfying in your stomach without going overboard on calories.

Has anyone tried the above steps?
How did it work for you?
Were you able to maintain the mind set?

Have a good one,  

  Gayle

 

Thanks for posting all of these Gayle.

Let's see, my thoughts on it, the pre-meal meditation had me thinking of praying before a meal which I am so awful at, but my one friend does before each meal we share, imagine inviting God into every meal and snack.

Eating slower:  I know research says that,  but that isn't my speed, pun intended.

I do use a smaller plate most times.

I agree apples are full satisfying long term than applesauce or apple fritters.

I am still trying to find that elusive balance where I don't think about food all the time, but when I am hungry, to eat what I want.   Today I wanted a reuben sandwich and soup, so ordered that, not sure if it was more as fries were suppose to come with the sandwich, but I didn't want fries, my taste buds wanted soup!   And I didn't use the thousand island dressing as the sandwich didn't need it.

I just am more satisfied when I use some common sense with my taste buds. 

Making the first bite count, that was what I learned in this one program that was taught at this one church.  She had you starting with the tastiest thing on your plate, then if you got full to quit eating or if something wasn't very good, don't eat it at all. 

That is my 2 cents about it.    hugs,  Josie.

What helps me the most is to picture how small my stomach actually is.  I try to keep that size in my head as I'm filling my plate/bowl with food, and I return to that mental image from time to time while I'm eating - just to check up on how I'm doing and if I'm being mindful.  When I'm actually being mindful it's a very helpful trick!

I think I've tried most of those, and none of them helped a lot.

The one thing that helps me not overeat during a meal is to make sure that everything we might possibly need during the meal - salt, pepper, water, sauces, washcloth for the toddler etc., etc. is on the table before we sit down to eat. That way I get to eat my meal calmly and actually realize that I'm eating, instead of getting up every two bites and ending up eating twice as much as is needed to quell my hunger out of sheer frustration and stress.