Danger: The Risk of Overeating,
and How to Avoid It.
Though the sign in the sauna read “avoid overheating, the nutritionist in me saw- overeating.
Following the sauna rules reduces the risk of overheating. So sitting in the sauna, I began thinking about rules to avoid overeating.
Follow these 13 rules to reduce the risk of overeating:
Rule #1 – Reduce the size of your plate. People who use an 8-inch plate tend to eat less (most dinner plates are 10-inches).
Rule #2 – Dish up in the kitchen – we are less likely to get up for seconds than to just reach for more, right there in front of us.
Rule #3 – Bring veggies and salads to the table – leave the rest in the kitchen, “out of sight, out of mind.”
Rule #4 – Chew slowly, enjoying each bite! People eat a lot more when they eat quickly. Put your fork down between bites!
Rule #5 – Do not eat if you aren’t hungry.
Rule #6 – Dish up, one serving at a time – don’t eat from the whole bag, container or box.
Rule #7 – Sit down – people eat a lot more when just grabbing and going.
Rule #8 – Sit at the table, but don’t watch TV or work on the computer – we eat much more when distracted.
Rule #9 – Ask yourself if you are bored or tired while eating. People who eat emotionally or to fill time, tend to eat more calories in a day, than if they didn’t.
Rule #10 – Drink an 8 oz glass of water half an hour before meals – this will fill you up and you won’t eat as much.
Rule #11 – Eat high fiber foods – eating these, you will be full sooner, and they will keep you feeling full longer.
Rule #12 – Eat a breakfast high in protein – this will keep you from craving sugar later.
Rule #13 – Don’t let your self get famished – when very hungry, we tend to overeat.
Remember, weight gain usually isn’t because of what we eat, but how much we eat.
Marta DeWulf, Nutritionist http://www.martadewulf.com
Phone: (425) 761-4774
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