A report last year from the House of Commons released a report on adult obesity in England, and the numbers made for stark reading. In the UK, around three quarters of those aged between 45 and 74 are overweight or obese. In total, a third of British adults fall into that category.
If you live a busy life, you don’t have a lot of time. From the moment you get out of bed in the morning, you’re rushing around, trying to make things happen. Food naturally takes a back seat.
Fortunately, there are a few simple things you can do to ensure you’re not passively, unconsciously eating more than your body needs. With that in mind, here are 6 healthy mealtime hacks to stop you overeating.
Switch Off Devices During Dinner
A report in 2018 revealed that more than half of UK families have a screen on during their mealtimes. Whilst this is one of life’s greatest pleasures, it also risks unwanted side effects.
As scientists from the University of Sussex recently declared via Joe, eating while you’re distracted makes it more difficult to know when you are full, with mindless eating leading to many eating more than they need.
We all need a break from screens, too, to spend quality time with family or just to enjoy some distraction-free downtime to ourselves. So, one of the best ways you can prevent overeating and gain a more wholesome appreciation for your food is to give mealtimes your full, unbridled attention.
Use A Smaller Plate
Indeed, it’s a good idea to activate all your senses when having meals to avoid overeating and interestingly, getting full doesn’t only depend on your stomach; it also comes down to your eyes.
Some studies (although it should be noted that many dispute these findings) have suggested that by using smaller plates, the mind is ‘tricked’ into feeling satisfied faster, owing to the fact the meal looks bigger. Science Daily reports that the use of smaller plates in dictating meal size works best ‘’if diners are self-serving their portions’’.
Though the effect may not be drastic, incremental change could be possible via this simple switch.
Measure Your Portions
So many of us are gaining unwanted weight simply by misjudging our portion size. By exacting some control here, diligently, you can shed some pounds in a wholesome, sustainable way.
Instead of guessing just how much equates to a full meal, many nutritionists recommend that you measure those portion sizes. As a rough guide, protein should only be the size of your palm, for instance. The NHS has a nifty, detailed guide to all your fruit and vegetable portion sizes; check it out.
Drink Green Tea & Coffee To Boost Your Metabolism
According to the Healthline, the higher one’s metabolism, ‘’the easier it is to lose weight and keep it off.’’ They go on to recommend a series of steps ‘backed by science’ that can help you do this. These include drinking more water, eating more protein, standing more, and engaging in high intensity workouts. But most interestingly to caffeine lovers, they also suggest drinking coffee and green tea in order to boost metabolism.
Green tea is thought to be particularly effective here. Green tea extract contains catechins and caffeine. These compounds have been observed to demonstrate the ability to regulate hormones that enhance the process of your body to burn calories, helping to digest food and produce heat called thermogenesis.
Eat Each Meal With Chopsticks
Have you ever been to a sushi restaurant and noticed that you’re eating in a more measured and graceful manner, picking up every grain of rice separately and considering every flavour with curiosity?
Sure, that could be down to the low lights, elegant food and lightness of touch in the service, but most likely it’s because you’re eating with chopsticks. Having to pick up items from the plate with precision and guide them to your mouth in a manner not guided by muscle memory makes for a more thoughtful approach to the meal, with Harvard reporting that eating slowly may help you feel full faster. And if you’re not too dexterous with the chopsticks, you’ll be slowed down even more…result!
Nothing Beats & Balanced Diet & Plenty Of Exercise
Studies ongoing, research inconclusive, more investigations to be made…let’s be honest here, the best way to manage your weight and keep on top of overeating is also the most simple; enjoy a balanced diet and take plenty of exercise.
As recommended by the NHS, this means eating a wide variety of foods in the right proportions and doing at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise a week.
*This article is not intended to replace medical or dietary advice, diagnosis or treatment given by a qualified health professional or nutritionist. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*