by Starri Knight

Created on: July 27, 2007   Last Updated: May 12, 2010

Overeating is the single greatest culprit contributing to weight gain. We have bad tendencies to eat when we're bored, lonely or craving; more so than when we are simply hungry and in need of nourishment. But more importantly...we eat too much. And too often. There are several ways to control overeating. But overall, your plan must work for you, including your habits, your routines, your tastes and budget.

1. Never get over-hungry. That feeling of "starving" is when we are most likely to binge and want one of everything on the menu. Eat smaller meals and snacks frequently throughout the day. Have lots of healthy snack options on-hand, whether in your desk or at home: trail mix, granola bars, yogurts, low-fat puddings. Keep your blood sugar on an even keel and your tummy accustomed to smaller amounts of food at a time. Soon you'll notice that you feel "full" faster.

2. Don't finish everything on your plate. If you've served up too much or had too much served to you, eat until you feel "full" and then not another bite. Wrap the rest as leftovers or ask for a doggy bag. It's not wasting food if you take it home and make another meal of it later or tomorrow. In fact, it's very economical.

3. Slow down when you eat, and drink water with the meal. Water will make you feel fuller and also keep you from plowing though the plate as quickly. It's a fact that we often outpace our stomachs when we eat. By the time our stomachs have had a chance to register satiation, we've already eaten too much. Make food a leisurely, enjoyable thing. Taste it. Savor it. Nibble it.

4. Stand your ground against junk food and sweets cravings. Therein lies the easiest way to add hundreds of calories to your daily intake and most of them fat, salt and starch.

5. Keep references around that remind you of your weight goal or help you maintain your current desired weight. Pictures on the fridge work wonders to keep you honest when cravings hit late at night.

6. Avoid alcohol because it really is an appetizer. It increases your appetite and lowers your inhibitions, all at the same time, which is not a good combination.

Food and eating is a very habitual thing for us, but good habits are just bad habits waiting to change.

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