Top 10 Ways To Prevent Overeating

man hamburgerOvereating has become a huge problem these days and I know we are all guilty of it every now and then. The majority of Americans eat due to boredom or depression. By keeping ourselves busy, active, and out of stressful/depressing situations, we can beat this phenomenon.

Overeating not only causes rapid weight gain, but high blood pressure, diabetes, kidney disease, or even a ruptured stomach can be result. Serving sizes have been blow out of proportion these days and can actually be rather scary. Below are the recommended serving sizes as well as a few helpful tips to prevent overeating.

Recommended Serving Sizes

Bread/Cereal/Rice/Pasta: 1 slice of bread/toast or 1/2 cup (eat 6-11 servings per day)

Fruit: 1 piece of fruit or 6 oz. glass of 100% fruit juice (eat 2-4 servings per day)

Vegetables: 1 cup or 1 whole medium baked potato (eat 3-5 servings per day)

Meat/Poultry/Fish/Nuts/Eggs: 1 egg, 3 oz. of meat/poultry/fish, or 1 oz. of nuts (eat 2-3 servings per day)

Dairy: 8 oz. glass of skim milk or 1 oz. cheese (eat 2-3 servings per day)

Fats/Oils/Sweets: Use sparingly (less than 10% of daily food intake)

Top 10 Ways To Prevent Overeating

  1. Don’t buy food in bulk
  2. Eat recommended serving sizes
  3. Drink a glass of water before, during, and after a meal
  4. Don’t grocery shop on an empty stomach
  5. Take your time while eating
  6. Start a meal with fruit (apple) or raw vegetables
  7. Eat small, healthy snacks throughout the day to reduce hunger
  8. Avoid stressful situations
  9. When dining out, ask the server to box half the meal in a to-go box before serving it
  10. Exercise

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