Eat more slowly
- Taking your time gives your brain a chance to recognize fullness, which can reduce overeating.
Prioritize protein at meals
- Foods like eggs, fish, beans, lentils, yogurt, and chicken can increase fullness and help reduce overall calorie intake.
Get enough sleep
- Poor sleep can affect hormones that regulate hunger and appetite, making overeating more likely.
Drink water before meals
- Having a glass of water 20–30 minutes before eating may help you feel fuller.
Use smaller plates and bowls
- Portion sizes often influence how much people eat, even when they’re not hungry.
Reduce liquid calories
- Sugary drinks, sweetened coffee, energy drinks, and some juices can add many calories without making you feel full.
Eat without distractions
- Watching TV or scrolling on your phone while eating can make it easier to consume more food than intended.
Increase fiber intake
- Fruits, vegetables, beans, and whole grains help promote fullness and support digestion.
Keep tempting snacks out of easy reach
- People tend to eat what is convenient. Making high-calorie snacks less accessible can reduce mindless eating.
Stay generally active throughout the day
- Even without “exercise,” simple activities like standing more, walking while talking on the phone, doing household chores, and taking stairs can increase daily calorie expenditure.
