25 Ways To Tame the Urge To Overeat

1. Use smaller plates and bowls for meals

2. Cook smaller amounts-aim for no left overs

3. Put your fork/spoon down between each bite.  Don’t pick it back up until you are completely done chewing and swallowing.

4. Store temptations like cookies, candy, and chips out of site (in the freezer in a good place)

5. Store healthy snacks like a bowl of fruit or low-fat whole grain snack crackers in plain sight on the counter.

6. Use one place in the house for eating.  Do not eat anywhere else.

7. Don’t eat from a container-take a small portion and put it on your smaller dishes to serve.

8. Wait ten minutes before indulging an urge-the intensity of it may pass.

9. Keep a list of alternate activities.  Make the activities fun, easy, and affordable.

10. Shop on a full stomach.

11. When you eat, make it your only activity-no TV, reading, etc.  Focus on pleasure of eating your meal

12. Aim to take at least 20 minutes to each meal.

13. Have someone else put away the leftovers.

14. Drink at least a glass of water with each meal before snacks.

15. Leave a bite of each food on your plate at the end of the meal.

16. When eating out, ask for a to-go- box right away and place ½ your portion in it to save for a later meal.

17. Take a sip of your water or low-calorie beverages between bites.

18. Every time you resist a tempting situation, put a dollar in a jar.  When you reach a certain amount (say fifty dollars), buy yourself a reward.

19. Don’t look in the refrigerator/freezer unless you don’t know what you want.  If you don’t know already, you may not be really hungry.

20. Don’t buy tempting foods at the store during regular grocery trips.  If you crave something and are willing to make a special trip to the store just to get it, then you may indulge.  Alternatively, but snack-size or individually wrapped portions of these foods.

21. Have an “on-call buddy”-someone you can call for support during stressful times.  Do the same for them.

22.Chew gum or brush your teeth when facing temptations

23. Don’t serve meals “family style.”  Fill your plate and take it to the table.  Leave the food in the kitchen and eat at your designated place.

24. When planning to eat dessert, severe it at the same time as the rest of your meal.

25. Learn to listen to your body.  If you are truly hungry, then eat. Just make healthy choices.