5 effective ways not to overeat

Imagine the following, you are at your best friend's wedding. You are having a great time. The food is delicious and you have really enjoyed it. You just ate your slice of the cake when the bride's mom comes up to you with a huge slice of cake and says:

-"Here's an extra slice of this scrumptious cake for my daughter's wedding bridesmaid."

You really want to avoid overeating, but you don't want to be rude either. What do you do when faced with this dilemma??

When someone asks us if we overeat. The drawer answer is: "not". Believe it or not, situations like the previous one are repeated many times.

Here are everyday examples of overeating:

• You are in a work meeting and one of your colleagues asks for sweet sandwiches for coffee. As he has ordered too many, he tells everyone that whoever wants to can have several sandwiches. You would rather eat just one, but she insists and tells you that everyone is eating more than one and that "diets" are not done on Fridays
• You go out to eat with your friends and one of them asks you if they want an extra dessert for both of you. Actually, you don't want to eat anymore, but they are having such a good time, you give in. Then you see how your pants begin to tighten you more than necessary and you regret having eaten that extra portion of dessert.

You are at home and your child does not want to continue eating. He has left very little on his plate, so you tell yourself, well I better eat it.

Because you don't like to throw food out of your own mind. However, if you think about how many small extra servings you eat per week, believe me you would be surprised..

• Another typical example is when we go on vacation. It's time to relax and everyone is pushing you to overeat. "Try this, and now eat this. You're on vacation, nothing's wrong, then you'll get back to your weight".
• If you are in a buffet where you can eat in a "unlimited" You feel like you have to eat a lot to justify what you have paid for. And your guests also do the same, because they all want "get the juice out of it" to the buffet.

The truth is that it is very difficult to reach your ideal weight or stay there in the long term..

However, there are 5 effective ways to avoid overeating without being rude or picky..

5 keys to stop overeating

A little humor

When someone offers you something to eat when in reality you already feel satisfied, you can always use humor. If you were the bridesmaid in the first example, you could respond to the bride's mother as follows:

"The cake was simply delicious, now if I eat an extra portion, my dress is going to burst and really, what a shame to be in the photos like that."

This way, the other person will have no choice but to laugh with you and will stop insisting. On the one hand, you have painted a smile on his lips and on the other you have avoided overeating.

An intelligent observation

Another way to look good to yourself and others is to show your fist to the other person and then say:

"You knew that the size of the stomach is the size of this fist. It's amazing that we want to eat so much when there is so little space, don't you think?"

This observation is real and invites your guest to reflect on the amount of food we eat every day.

Be clear about the limits

People who are "complacent" or people who have a hard time saying no are easy prey for overeating. The strategy here is to practice at home, in front of a mirror, various ways of saying: no.

But above all, understand that if you do not clearly mark your limits, there will always be someone who wants to exceed them. Even on the subject of food. Saying no is not being rude, it is being aware of your internal needs and being consistent with them.

It is very important to be connected with your own body. That is, knowing how far you have to eat to experience pleasure and satisfaction, without falling into excesses..

When you are in a buffet remember that if you are there, it will surely not be the last time you go. Try to get the feeling of scarcity out of you. Whenever you want you can come back, therefore, you do not have to eat until you feel dizzy.

With regard to your children's leftovers, you don't have to throw them away, much less become your children's garbage can. There are always smart alternatives to use in other dishes.

Do not be influenced

Did you know that there are many people who want to eat a lot more but when they see that in their environment perhaps no one follows their step, they begin to insist that others eat?

Actually, what they do is project your inner desires onto others. In this way, when the other eat with them, they feel "justified" to continue eating. Learn to distinguish who is projecting on you, and cut off the intention at a stretch, eating alone until satisfied.

Change the subject

Another strategy that I love is the quick subject change. Imagine that you are at a party and you have already eaten enough. The hostess comes in and tells you if you want an extra portion of lasagna. Instead of just saying "no". You could say the following:

"The lasagna was great, I really enjoyed it. In fact, I wanted to ask you for the recipe to make it at home. Right now nothing else enters my stomach. But it is a dish that I definitely want to eat again. have you made the tomato sauce? "

In this way, your hostess will feel very flattered and instead of insisting that you continue eating, she will begin to tell you how to make the lasagna..

summarizing

As you can see, you have many options to choose from depending on the occasion and the person with whom you are dealing..

Avoiding overeating within social activities is one of the pillars of mindful eating.

We are social beings, we are in constant interaction with others, that is why we need to be prepared when we go to eat in a group, respond to the demands of others without interfering with our plan to eat smart and healthy.