If you’re like me, no matter how many times you’ve tried to slow down while eating, once food lands on your plate it somehow ends up gone before you’ve even had the chance to think the words mindful eating. Maybe you’ve tried the “putting your fork down between bites” thing, or the “chew each bite 30 times” thing. And maybe, like me, you are 100% convinced those strategies would work should you ever remember to employ them while seated near food. In that case, fear not. Here is a mélange of tips and tricks to help avoid overeating at mealtime. Start with one tip, mix and match, or cherry pick the appropriate tip for the appropriate situation. Let me know what works!
1. Soup’s On
When you can, start the meal with a bowl of soup. Soup is generally healthy, is hard to eat quickly, and fills you up so you get fuller faster. And, because soup is composed of mostly liquid and veggies, it gets digested quickly. That way, by the time you go to bed you feel less stuffed. Bonus: soup is hydrating.
2. Drink Water
Drink a tall glass of water 15 minutes before a meal. Although drinking water alongside your meal can dilute precious stomach acids making food harder to digest, a glass of water 15 minutes before a meal is a good way to stay hydrated and fill up so there’s less room for food.
3. Never Arrive Ravenous
Avoid showing up to a meal feeling starved. If, 2 hours before mealtime, you find yourself exceptionally hungry (let’s say above a 6 on a scale of 1-10), try a protein bar and a glass of water to tide you over. That way, you’ll be less likely to overeat at dinner and less likely to end up propped up on pillows at bedtime.
4. One Plate
Fill your plate with whichever foods you want, but stick to a one-plate serving. A one-plate portion not only limits the quantity of food, it often increases mindfulness around how quickly we consume it. Sometimes knowing that one plate is all you’re going to get is enough to remind you to slow down and savor.
5. Veggie Up
When making yourself a plate at a party or at home, before plating the “main event,” fill your plate at least half to three-quarters full with vegetables and salad. That way most of what you consume is nutrient dense but low calorie. Plus, vegetables tend to be high volume foods filled with fiber, so you’ll feel full enough to stop eating at the right time.
6. Anticipate Second-Helping Pressure
We’ve all experienced that party host (often a relative—we’re looking at you, mother-in-law) who insists we take more, more, more—and sometimes saying no feels plain-old rude. If you anticipate this sort of pressure, consciously take a smaller helping the first time around. That way you can appear to be eating twice as much, without suffering for it later.
7. Herbal Tea or Decaf Coffee
After dinner and before taking a single bite of dessert (or before ordering dessert), drink a cup of herbal tea or decaf coffee. The liquid will fill you up and make turning down a sweet treat feel easier. Choosing an herbal tea will hydrate you for the night, and a decaf can often feel like a meal-closer while reducing cravings for sugar.
8. Ask For Support
It’s often hard to be mindful when delicious food is in front of us. If you have a spouse or trusted friend, ask them in advance to discreetly remind you moments before meal time of whichever strategy you’ve chosen. In social situations, a code word can come in handy. Plus, it’s fun to watch your spouse or friend inconspicuously weave the agreed-upon word into a sentence!
If you’ve tried any of these strategies, let me know about your experience in the comments section below.