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About twenty minutes ago I sat down to a huge bowl overflowing with salad. I was nearing the bottom of it when I felt that uncomfortable feeling of my pants getting subtly tighter, a tightness caused by tension between my belly and my belt. I sat back for a moment and realized that I was grossly full. I asked myself why I was still eating and forcing down this food that I didn't really want; I knew the answer. Because I knew that I'm a chronic overeater, the question I needed to ask myself is, "How do I stop?"

We are lucky to live in societies where food is not a rare commodity; we are not faced with starvation on a regular basis. Instead, we have to deal with a very different problem that affects our nation and our waistlines over eating. First, we need to be clear that we're not confusing over eating with emotional eating. Emotional eating is binging as a reaction to a specific event that has upset us. Overeating is eating simply because we can.

Though we are not a starving people, most of us over eat when we are hungry, like on those days where we skip lunch and then eat five slices of pizza for dinner. Many nutritionists have suggested that to combat this problem eat at least six times a day, practicing portion control at every meal. In a perfect world, this would mean eating every two to three hours. The effects are a better metabolic system and a decreased likelihood of overestimating hunger.

Most restaurants serve portions that are grossly too large. For this reason, when people go out, most overeat. To counteract this, Dr. Roizen suggests that as you order your meal you request for half of it to be wrapped up for you. This way, you are being served only half the amount of food, which more closely resembles a normal portion, and you will go home for lunch or dinner for the following day.

There are a few tricks to be utilized before you sit down to a meal to ensure that you do not overeat. Drink a glass of two of water; the water will help fill up your stomach, and you body needs water to stay hydrated and flush out any extra carbohydrates or fat. Eat an ounce of nuts half an hour before dinner; nuts are full of good fat, which, like water, will fill you up while giving your body nutrients it needs to regulate digestion. Make sure you're getting enough fiber; everyone needs at least 25 grams of fiber a day. One easy way to increase fiber intake is to eat lots of whole grains, vegetables, and fruits; so, start a meal with a salad which is low in calories and provides fiber, a nutrient that provides satiety and regulates digestion.

With these few tricks and suggestions, overeating should be a think of the past, and your belly and belt will thank you. I pushed back that bowl of salad, downed a glass of water, and in an hour or two I think I'm going to go snack on a peach. Good luck and bon appetite.

Learn more about this author, Alysha Brady.
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