by Debbie N

Created on: July 29, 2007   Last Updated: June 29, 2009

How to prevent overeating. If there was an easy answer to this question, no one would ever overeat. We'd all be thin. But, unfortunately there is no easy answer. I have been searching most of my life to find ways to limit my portions to what are considered normal amounts, but the fact is, I love to eat, and smaller portions don't satisfy me. There are however some tricks that I have learned over the years that have helped me to live with portion control. They don't always work, but for the most part, I have had a measure of success with most of these methods.

I have always loved pasta and rice more than almost any other foods. When I buy a box of pasta, there is a good chance that if I make the whole box, I will eat the whole box. So, don't make the whole box then, you say? Easier said than done, I assure you. If I have the box, I have an unspeakable compulsion to cook it all at one time. The best solution that has worked for me with this is to immediately divide the contents of the box up in to however many portions it has. For example, if the box has 8 servings in it of 2oz of pasta each, then I will divide it up in to 8 eight Ziploc bags and throw the box away. I know this may seem too simple, and there really is nothing preventing me logically from still cooking it all. But, in my mind, it is now portion controlled and I will only make each individual portion, two at the most.

Another trick I have learned in controlling portions is to use smaller plates, bowls, and glasses. If you put your food on a plate that is too big, then it will look as if you don't have enough food to eat and will be more tempted to pile on more to fill the plate. If the plate is smaller, smaller amounts of food will fill it up, again giving the illusion of more food.

If you are like me, sometimes you just want to eat, and controlling the portion size of the meal is not in the plan. When I feel this way, I try to increase the portions with foods that are healthy instead of fattening foods. I have often added extra vegetables to frozen Weight Watchers or Lean Cuisine meals to make the portion sizes bigger. I might add a whole extra onion and a container of mushrooms. This adds bulk to the meal without making it a meal I shouldn't eat. It also fills me up substantially and does not leave me craving more.

Sometimes our bodies mistake thirst for hunger. Often a large glass of water can be enough to do the trick in keeping me from eating when I shouldn't be eating. However, I never drink it ice cold. Cold water tends to increase hunger. Room temperature may not taste as good, but it will help with hunger pangs much better than cold water will.

A very important thing I learned just recently is not to be afraid of hunger. We are never going to starve, and if you pay close attention, you will see that most hunger pains do eventually go away after a period of time, if ignored. Having a hot beverage, like tea or coffee helps a lot. Or even just chewing a piece of gum tends to help when I'm hungry but know it's not time to eat.

Everyone is different, and what works for me might not work for others. It is important to find your weak and strong points and focus on them. Sometimes you have to play tricks with your mind in order to achieve the effect you need. Other times it just takes doing something to distract yourself from the illusion or the reality of hunger. Test out different methods, find what works, and stick with it.

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