Mind Over Matter: When it comes to portion control, overeating is often the result of thoughtlessness. Be aware of what sorts of foods you surround your self with and how often you indulge so you can identify when you're eating too much and what it is that triggers your overindulgences. Warning signals of hunger are tummy growling, hunger pangs, and sluggishness, and they usually pop up four to five hours after your last meal. If your body isn't showing these signs, then it's safe to say it's not quite time to snack.
Moods influence Intake: Be aware of whether you're eating extra food to satisfy your stomach or just to occupy your mind. Breakups and hormones are recognized as junk food enablers, but its easy to forget that celebrations can become excuses to overeat too. Eat a healthy snack before you attend a party or go out with friends so you're not tempted to overdo it on the appetizers.
Eating Is Not a Race: It takes around ten minutes for your stomach to communicate to your brain that you're full. Oftentimes we've shoved so much food down by the 10 minute mark that the signal arrives a bit too late. Need help slowing down? Serve a salad before your main course, eat with your non-dominant hand, or count your chews (for proper digestion, try to squeeze in at least 10 chews per bite) to control consumption.
Tip - Eating out? Ask your server to split your meal in half so you can have the first portion for dinner and save the second for later. If you're longing for fast food, practice portion control by ordering from the kids' menu.
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