Effective Ways to Prevent Overeating

Eat when you’re hungry. It sounds simple, but it’s not. Many people eat more when they’re bored, distracted, or splurging with friends. The new habit that threatens people with obesity and diabetes is overeating. University of Illinois lab director Brian Wansink says that lowering your food intake by 50 or 100 calories can greatly aid your health.

Once you know the techniques to prevent over-eating, the rest is easy. Drinking water before meals and putting down your phone is all you need to cut those 50 calories. Here are the most effective, research-backed methods to stop overeating.

Put Down Your Phone During Meals

Study after study has proven that distracted eating prompts people to consume more. In The American Journal of Clinical Nutrition, a review of 24 studies concluded that eating while distracted causes people not to remember their meals. When they’re not paying attention, they tend to overeat.

Man checking his messages while eating lunch in a sandwich shop.
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Howard LeWine, Chief Medical Editor of Harvard Health Publishing, says that it takes around 20 minutes for your brain to understand when you’re full. That’s why mindful eating helps us reduce portion size. On top of that, those who eat while distracted tend to feel more hungry later on.