In this article you will learn how to avoid overeating when tired.
It happens to a lof of us women who have so much on our "to do" list. We feel so tired that we just don't think about what or how much we are eating sometimes.
Did you know that overeating because you are tired can also make you feel very lethargic for the rest of the day?
Sometimes we overeat on regular days. Or at regular meals. Or All. The. Time.
I have to admit that I do not eat as much in the summer as in the fall and winter. This is when food cravings can be a problem.
It is easy to overeat in the winter when you are cold and tired and stuck inside. Food is very accessible when you are near the fridge more often.
How about you?
Below are three strategies on how to avoid overeating when tired.
Tip #1: Start with some water to avoid overeating when tired.
When your stomach is growling and you smell amazingly delicious food it's too easy to fill a plate (or grab some samples with your bare hands) and dive into the food.
But did you know that it's possible to sometimes confuse the feeling of boredom or thirst with that of hunger?
Your stomach may actually be craving a big glass of water rather than a feast. When you are tired, it is easy to overeat on the carbohydrates.
Furthermore, some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten.
And this super-simple tip may even help lose a few pounds.
Not only will the water start to fill up your stomach before you get to the buffet, but drinking enough water has been shown to slightly increase your metabolism.
Tip #2: Try eating “mindfully” to avoid overeating when tired
You've heard of mindfulness but have you applied that to your eating habits?
This can totally help you avoid overeating as well as having the added bonus of helping your digestion.
Likewise, when you meditate it helps you to focus your attention on your breathing and the present moment. And being mindful when you eat, helps to focus your attention on your meal.
Do this by taking smaller bites, eating more slowly, chewing more thoroughly, and savoring every mouthful.
Notice and appreciate the smell, taste and texture.
This can help prevent overeating because eating slower often means eating less. When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.
So take your time, pay attention to your food and enjoy every bite.
Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.
Tip #3: Start with the salad to avoid overeating when tired
You may be yearning for that rich, creamy main dish.
But don't start there. (Don't worry, you can have some...just after you've eaten your salad).
Veggies are a great way to start any meal because they're full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.
Fiber and water are known to help fill you up and make you feel fuller. They're “satiating”.
And these secret weapons are great to have on your side when you are tired and want to overeat.
- Have your glass of water,
- eat mindfully, and
- start with your salad to help avoid overeating at meals.
Now that you know how to avoid overeating when tired, you can feel more empowered to be in control of your health.
If you are looking for recipes and instruction on improving your gut health, check out the 21-day Healthy Gut Meal Plan.