In this brief article we will answer the question, “What should I eat for lunch?” We will also discuss a variety of things that you can do to stop eating.
How to stop eating?
Eating too much in a sitting or consumption of foods that contain too many calories are bad habits that need to be done away with. There are various ways that you can use to stop overeating and they include Identifying your trigger foods, eating fiber rich foods that promote satiety, avoiding eating straight from containers and eating regular foods.
Let’s take an in depth look into some of them.
What are some simple things I can do to stop overeating?
Identify your trigger foods
Trigger foods are foods that you crave and once you start eating them you binge and end up eating a lot. For most people they include foods such as chocolate, sugary sweets, chips, ice cream among others. Most of them are usually not healthy.
Once you have pinpointed your trigger foods ensure that you keep them out of sight. Do not store them in the freezer because that will make them easily accessible. Also make sure that you keep unhealthy snacks such as candy, cookies and chips out of sight so that to resist the urge of eating them whenever you see them.
Do not eat straight from the container
Always ensure that you pour out moderate portions of your food onto a plate. Eating foods such as chips from the bag, or ice cream from its containers most of the time leads to overconsumption.
If you portion out the food on a single serving size in a bowl to assist in controlling the amount of calories that you end up consuming. You can make use of measuring tools so as to better train your eyes on normal food portions.
Reduce your levels of stress
Stress has a lot of negative effects on the body. Overeating is one of them, it’s therefore essential that you find ways to reduce it in your daily life.
Too much stress increases the levels of cortisol which subsequently increases appetite levels. Research has proven that high stress levels can result in overconsumption of foods, high levels of hunger and ultimately weight gain.
You can reduce your stress levels through simple methods such as listening to soothing music, exercising, meditation and practicing breathing techniques.
Consume foods that are rich in dietary fiber
Foods that have high fiber levels promote satiety which is the feeling of being fuller for longer. This prevents you from overeating, some good high fiber foods are chickpeas, barley, whole wheat pasta, beans, veggies, fruits and oats.
One particular study found that people who had a fiber-rich oatmeal for breakfast ended up eating far less food at lunch as compared to people who had cornflakes for breakfast.
Eat regular meals
Most people who try to lose weight usually cut off some meals so as to reduce the no. of calories that they consume. This can work in some areas such as intermittent fasting but can also be non-effective in some cases.
This is because some people might end up eating more later when having the next meal. Research has shown that eating more regularly during the day reduces your hunger levels and ultimately the overall food intake.
Keep a food journal
A food journal comes in handy because it enables you to keep track of what you eat. You can use a food diary or download a mobile app for this. Studies have shown such self monitoring techniques to be highly effective in assisting with weight loss.
A food journal can also assist in identifying some types of situations such as emotional triggers that usually result in overeating.
Consume more protein rich foods
Protein assists in keeping the body full during the day and aids in avoiding overeating. A good way is eating a protein rich breakfast so as to reduce your hunger levels throughout the day.
You can eat foods that are rich in protein for breakfast such as eggs which usually reduce the levels of a hunger hormone known as ghrelin.
You can also add snacks that are high in protein such as Greek yogurt into your diet so that you eat less during the day and keep hunger at bay.
You can read about reasons that cause you to overeat here.
In this brief article we have answered the question, “What should I eat for lunch?” We have also discussed a variety of things that you can do to stop eating.