Health Female Adda
1 year ago
11 Strategies Nutritionists Use to Avoid Overeating

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Think nutritionists never feel the urge to polish off a bag of chips or drown their sorrows in some ice cream? Ha! They do—but they also have tools that help them deal with the urge to overeat. Luckily, we got them to spill their smartest strategies—so you can use them, too.

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Eat Empowered

"Knowing you can eat more but you are choosing to listen to your body is much more powerful than saying, 'Ugh, I can't eat anymore.'" —Keri Glassman, R.D., Women's Health contributor

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Slow Down

"Put your fork down in between bites, and really savor the flavor. When we chow down on a food that we just can't get enough of, we often don't really taste most of it. You'll actually enjoy it more if you eat it slowly. —Joy Bauer, M.S., R.D., the nutrition and health expert for NBC's TODAY Show and Founder of NourishSnacks

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Rate Yourself on the Hunger Scale

"Only eat when you're at a four to six (at a one to three, you're starving, and at a seven to 10, you're stuffed). —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute

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Remember Your Goal

"If you can go back to the reason you want to be healthy, it can help keep you on track." —Keri Gans, R.D., author of The Small Change Diet

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Downsize Your Dishes

"I'll stick to small plates and salad forks whenever I feel like I may overindulge. It takes more willpower to stop eating food already on your plate than it does to stop yourself from getting seconds." Ã¢â‚¬”Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist

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Stay Hydrated

"Most people, myself included, are primed to overeat when they mistake hunger for thirst, which is a very common problem—most of us aren't drinking enough!" —Jaclyn London, M.S., R.D., senior clinical dietician at Mount Sinai Hospital

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Don't Forget to Breathe

"Take cleansing breaths before you eat, and set an intention. Take cleansing breaths after you finish your portions, and give your body the chance to register your are full before you have more.  Ã¢â‚¬”Katie Cavuto, M.S., R.D., the dietician for the Phillies and the Flyers

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Wait It Out

"I remove myself from the food, drink some water, and then tell myself to wait 10 minutes. After 10 minutes, the satiety hormones activate, and the cravings go away." —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist

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Portion Out Your Snack Foods As Soon As You Bring Them Home

"For example, if you have a bag of trail mix or popcorn, you should portion out the bag into smaller sandwich bags and keep them in a box in your pantry. That way, you won't be tempted to sit on the couch with the entire bag and overeat." —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute

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Walk Away

"Out of sight, out of mind." —Keri Gans, R.D., author of The Small Change Diet

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Focus on Nutritious Foods First

"...Such as fruits and vegetables. These are high-volume foods that aren't loaded with calories." —Mitzi Dulan, R.D., author of The Pinterest Diet

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