Mindful to not Overeat

I think most, if not all of us reading the tip today, have experienced feeling stuffed from overeating. It’s an unpleasant feeling that bogs you down and causes bloat and sometimes a distended stomach. Some other symptoms that you might experience, especially if you overeat often (e.g., having “seconds” after dinner most nights– don’t feel bad we all do it) include acid reflux; gas; heart burn; nausea; stomach pain/discomfort; etc. Now compare this to the times that we don’t overeat, usually during the day as we know we can’t afford to feel sluggish. It’s a completely different feeling. Overeating not just contributes to weight gain overtime, but it also taxes the digestive system, and can cause the stomach to expand in order to compensate for more food. Overeating affects your appetite hormones (ghrelin and leptin), which is why overtime your body continues to crave more food, even when you know you have eaten enough. I discussed this in last week’s nutrition tip, “Adjusting Eating Patterns.”

Did you know that it takes 20 minutes for the brain to recognize that you are full? To help keep yourself from overeating, slow down when you eat. Really taste the food and chew it completely before you swallow. This will also help keep you from swallowing too much air as you eat (causing gas and bloat). Try your best not to allow yourself to get too hungry before a meal. Small snacks like nuts, seeds, dressed fruit, and vegetables are great options to keep you from becoming too hungry without overeating, because of the fiber and fat that they contain (these nutrients are filling). I also have found, for myself, that making my lunch before I know I’ll be hungry and storing it for later, helps me so that I don’t eat too quickly or too much. This can help you from snacking beforehand if you know a lunch is already prepared for you. And if you eat before you are “starving” you will more than likely eat slower, giving your brain time to catch up with your stomach.