How not to overeat and avoid feeling guilty

In the modern world, overeating has become a widespread problem for many people. Stress, the fast pace of life, emotional experiences, and an abundance of tasty treats often lead us to eat more than we need. As a result, we may feel guilty and dissatisfied with ourselves. So how can we learn to control our eating, enjoy food, and avoid negative emotions? In this article, we will look at the technique of mindful eating and ways to determine reasonable portions.

Mindful Eating Technique

What is mindful eating?

Mindful eating is a practice that helps us be fully present in the moment of eating. It involves paying attention to all aspects of food: taste, aroma, texture, color, and our own sensations. This helps us to better understand our body’s signals and distinguish between physical hunger and emotional needs.

Benefits of mindful eating:

• Appetite control: Allows you to recognize the moment of fullness and avoid overeating.
• Pleasure from food: Increases enjoyment of meals, making them more pleasant and fulfilling.
• Reduction of emotional overeating: Helps identify when food is used as a way to cope with stress or other emotions.
• Improved digestion: Slow and mindful eating promotes better absorption of food.

How to practice mindful eating:

1. Create a calm atmosphere:

   • Remove distractions: turn off the TV, put away your phone.
   • Sit at the table rather than eating on the go or standing up.

2. Feel your hunger:

   • Assess your hunger level on a scale from 1 to 10.
   • Decide whether you are physically hungry or eating due to emotions.

3. Enjoy every bite:

   • Pay attention to the taste, smell, texture, and appearance of your food.
   • Chew your food thoroughly, taking your time.

4. Listen to your body:

   • Monitor signals of fullness.
   • Stop when you feel full, even if there is still food left on your plate.

5. Be tolerant towards yourself:

   • Avoid judging your eating habits.
   • If you have a slip-up, accept it as a learning experience, not a reason for self-blame.

Reasonable Portions: The Path to Balance

Why is portion size important?

Portion control helps to:

• Avoid overeating: Often we eat more simply because food is in front of us.
• Maintain a healthy weight: Moderate portions contribute to sustainable weight management.
• Maintain energy: Overeating can cause feelings of tiredness and discomfort.

Tips for portion control:

1. Use small dishes:

   • Even a small portion looks substantial on a small plate.
   • This psychologically reduces the desire for seconds.

2. Fill your plate correctly:

   • 1/2 of the plate — vegetables and fruits.
   • 1/4 of the plate — proteins (meat, fish, legumes).
   • 1/4 of the plate — complex carbohydrates (whole grains, cereals).

3. Measure portions:

   • Use measuring cups or scales to see what a recommended portion looks like.
   • In time, you will learn to estimate portion size by eye.

4. Don’t finish automatically:

   • Drop the habit of eating everything to the last crumb.
   • It’s better to save leftovers for later.

5. Serve food in portions:

   • Don’t bring large platters to the table; plate the food in advance.

6. Eat slowly:

   • Your body needs about 20 minutes to signal fullness.
   • Slow eating helps you eat less and feel satisfied.

Practical Steps to Mindful Eating and Portion Control

1. Plan your meals:

   • Make a menu for the day or week.
   • Cook at home: You can control the ingredients and portion sizes.

2. Listen to your body:

   • Learn to distinguish between physical and emotional hunger.
   • If you want a snack, ask yourself: "Am I really hungry or just bored?"

3. Avoid distractions:

   • Don’t eat at the computer, in front of the TV, or while reading.
   • This prevents you from tracking how much you eat and appreciating the taste of food.
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4. Take pauses during meals:

   • Pause for a few seconds between bites.
   • Set your utensils down and take a deep breath.

5. Don’t forbid yourself favorite foods:

   • Total restriction can lead to binges.
   • Allow yourself small portions of your favorite treats.

6. Work on emotional health:

   • If you tend toward emotional overeating, find alternative ways to cope with emotions: take a walk, talk to a friend, enjoy a hobby.

How to Avoid Guilt After Eating

1. Accept your choices:

   • Understand that you are in charge of your own eating.
   • If you decide to eat something high-calorie, enjoy it without regrets.

2. Explore your emotions:

   • If you feel guilty, try to understand where it comes from.
   • Write your thoughts in a journal; this can help you process your emotions.

3. Focus on the positive:

   • Instead of thinking about what you "shouldn’t" have eaten, focus on what you did for your health.
   • Note your successes and progress.

4. Be kind to yourself:

   • Everyone makes mistakes.
   • Treat yourself with understanding and care.

5. Set realistic expectations:

   • Transitioning to mindful eating is a process that takes time.
   • Don’t demand perfection from yourself.

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Mindful eating and portion control are effective tools for improving your relationship with food and with yourself. Practicing these techniques will help you learn to enjoy food, listen to your needs, and avoid overeating. Remember, food is not only a physical necessity but also a source of pleasure. Treat it with respect and love, and your body will respond in kind.

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We wish you harmony in your diet and joy from every meal!