Eating mindfully: chewing longer, putting down your fork after each bite and standing up mid-meal, can help you temper urges to overindulge. Slowing eating can help us tune in to satiety cues which usually take 15 or more minutes to kick in.
You can also stave off binges by eating more frequently, consuming more fruits and veggies that promote feelings of fullness and staying hydrated.
It’s also important to tune in to the difference between physical and emotional hunger. Are you hungry because it’s been more than 3 hours since your last meal and you’ve been active, or are you hungry because you’re upset?
Addressing your stress level can be another powerful tool in controlling overeating. Instead of reaching for something to chew, close your eyes, breathe deeply and for the next three minutes focus on your breath. Feel your rib cage lifting with the in breath and lowering with the outbreath as your body releases tension like a balloon discharging air.
Being fit, aside from its multitude of benefits, can also help you temper powerful urges. According to research, the fitter’s food-reward centers respond less aggressively to images of tasty treats.