Need help with overeating?

Five steps to end overeating

You already know the signs of overeating. Your scale moves in the wrong direction. You tell yourself you’ll eat only a few potato chips. Then, you polish off the whole bag.

It’s easy to take in more calories than your body needs — food is all around and portions are big. What’s more difficult is knowing how to stop overeating if it’s a habit for you. The good news: There’s a recipe for eating sensibly. These tips may help:

1. Set the stage. “No one should eat without a table, plate and chair,” says Dawn Jackson Blatner, R.D., spokesperson for the American Dietetic Association. You need all three to focus on your food and actually take a mental snapshot of what you’re consuming. This eliminates nibbling out of the fridge and dining on the fly — which can lead you to eat too much.
   
   
2. Downsize portions. Today’s bagel is typically twice as big and has more than double the calories as one sold 20 years ago. Likewise, in the past two decades the average soda serving has tripled in size and calories. This supersizing of food is a big reason many of us overeat. To fight portion inflation at home:
   
   
   • Avoid the temptation of extra helpings by never eating food straight from a package. Instead, put single servings in your own container.
   • Dish up food in the kitchen and put it on plates, rather than serving food on your table. You’re less likely to overeat when food is out of reach.
   • Try using a smaller plate.
   
   Restaurants often serve more food than one person needs. To scale back, split entrees with someone else. Or, eat half your food and pack the other half to take home. Also, be wary of any food served in a “super” or “deluxe” portion, such as soda or fries. The small or regular size is almost always enough. Consider skipping the appetizer and ordering a salad with a healthful dressing instead.
   
   
3. Skip the multitasking. Any activity you combine with eating — such as watching TV or reading — makes you less aware of how much food you’re munching.
   
   
4. Slow down. “It takes 20 minutes for your stomach to send a message to your brain that you’re full,” says Blatner. Try putting less on your fork, chewing slowly and putting your fork down between bites. This helps give your brain time to catch up with your stomach.
   
   
5. Don’t become famished. Overly hungry people tend to overdo it when they finally eat. “So, eat meals every five hours and plan sensible snacks in between, such as celery and peanut butter,” Blatner advises. “This may help you bridge the gap between meals.”

When it comes to food, your habits can work for or against you. By making the right — and fairly simple — choices, you can help control how much you eat. But, be sure to talk with your doctor if you think you’re having difficulty with overeating.