Weekly wellness: Some tips to curb overeating

1 month 1 week 5 days ago Monday, August 14 2017 Aug 14, 2017 Monday, August 14, 2017 12:39:00 PM CDT August 14, 2017 in News
By: Amanda Barnes, KOMU Wellness Coach
loading

Overeating is one of the best ways to gain extra pounds (which is something many of us are trying NOT to do). Mindless, unnecessary snacking can really affect our weight. There are some fairly simple tips to try to keep us from doing it. Here are a few of them:

1. Add vinegar and cinnamon to meals to help control blood: Vinegar has been shown to lower the glycemic index (which means you metabolize the food more slowly). So if you add it to salad dressings, sauces and roasted veggies, it can help with flavor AND help to control your blood sugar. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you feeling fuller longer. Put a dash of cinnamon in your coffee, smoothie, or even your chili!

2. Eat when you’re NOT hungry: When you get really hungry (or hangry), you can overeat. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again. Instead of trying to resist hunger, get in front of it with some small snacks when you start to feel that little ping of hunger.

3. Drink water (not liquid calories): Mild dehydration can cause a sensation that’s easily mistaken for hunger. Liquid calories (i.e. fruit juices and sodas) won’t fill you up and because of their sugar content, they spike your insulin! Pass on the sweetened drinks and stick with water. Aim to drink at least three-quarters of a gallon of water a day. Also, be sure to drink a glass about 20 minutes before each meal to take the edge of your appetite.

4. Eat slowly: When you swallow food, there’s a sizable delay (anywhere from 10 – 30 minutes) before you feel any satiation from it. Because of this delay, we can eat more food than we really need. Try to eat more slowly, chewing each bite 10 times. This will cause you to eat more slowly and allow your mind to catch up with your tummy.

5. Enjoy small, flavorless snacks between meals: This trick was discovered by the late Seth Roberts: he would consume a shot of olive oil or a glass of water with a tiny bit of sugar between meals. Why does this work? It regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.

6. The “front door snack technique”: Knowing that your willpower is reduced when you’re hungry (and there’s more tempting junk food outside the home than in it), you should fill up on healthy food before leaving home. Keep a healthy snack next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to pass on the junk food.

Try some (or all) of these tips and see if it can help you to stop overeating. Good luck!

More News

Grid
List
SPRINGFIELD (AP) — Records show a man who drove into five people outside an elementary school in southwest Missouri doesn't... More >>
17 minutes ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 12:52:49 PM CDT September 26, 2017 in News
CUBA (AP) — A Missouri father is charged with shaking his 3-month-old twin daughters, killing one of the girls and... More >>
45 minutes ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 12:24:04 PM CDT September 26, 2017 in News
PULASKI COUNTY - William E. Hickle found Lawrence Mullen, 39-years-old of Rolla, guilty of statutory sodomy, sexual exploitation of a... More >>
2 hours ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 10:48:00 AM CDT September 26, 2017 in News
JEFFERSON CITY (AP) — Missouri Democrats want to expand who's eligible for Medicaid and allow people to buy into Medicaid... More >>
2 hours ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 10:17:08 AM CDT September 26, 2017 in News
LAKE OF THE OZARKS - Prosecutors have charged a Mexico man with assault after police found a man with serious... More >>
3 hours ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 9:54:00 AM CDT September 26, 2017 in News
ST. LOUIS (AP) — Relatives say a St. Louis toddler who killed his sleeping father while playing with a gun... More >>
5 hours ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 8:09:24 AM CDT September 26, 2017 in News
JEFFERSON CITY – Tuesday morning Attorney General Josh Hawley announced the arrival of a new initiative to help in the... More >>
8 hours ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 4:38:00 AM CDT September 26, 2017 in Top Stories
COLUMBIA - The Show-Me Institute will host a panel on criminal justice reform Tuesday evening at Columbia College. The... More >>
9 hours ago Tuesday, September 26 2017 Sep 26, 2017 Tuesday, September 26, 2017 3:38:00 AM CDT September 26, 2017 in News
COLUMBIA - A car parked at a gas station parking lot on Providence Road rolled from the lot and onto... More >>
14 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 10:32:00 PM CDT September 25, 2017 in News
COLUMBIA- A three car collision on Southampton Drive ended with one car flipped over late Monday night. Columbia Police... More >>
15 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 9:38:00 PM CDT September 25, 2017 in News
COLUMBIA – Food truck owners have contacted the Downtown Community Improvement District to increase parking options for restaurants on wheels.... More >>
17 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 7:11:00 PM CDT September 25, 2017 in News
JEFFERSON CITY - The Missouri Department of Agriculture and Taiwan have renewed a decades-long trade partnership and agreed to a... More >>
18 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 7:09:00 PM CDT September 25, 2017 in News
COLUMBIA - Como for Progress held a rally Monday outside the office of Sen. Claire McCaskill’s office to support her... More >>
18 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 7:04:00 PM CDT September 25, 2017 in News
JEFFERSON CITY - This week is National Banned Book Week and Jefferson City’s Missouri River Regional Library is participating in... More >>
19 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 5:49:00 PM CDT September 25, 2017 in News
COLUMBIA - Sen. Claire McCaskill sent a letter to Envision Healthcare requesting more information on the company's emergency health care... More >>
19 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 5:10:00 PM CDT September 25, 2017 in News
HALLSVILLE - A car was destroyed after it burned down along Route B Monday afternoon. The car fire happened... More >>
21 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 4:09:00 PM CDT September 25, 2017 in News
SPRINGFIELD (AP) — A southwest Missouri couple pleaded not guilty in the death of the woman's biological daughter, who was... More >>
21 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 3:46:35 PM CDT September 25, 2017 in News
COLUMBIA - The hosts of the Black Women's March and Marketplace are currently arranging transportation to and from St. Louis... More >>
22 hours ago Monday, September 25 2017 Sep 25, 2017 Monday, September 25, 2017 2:57:00 PM CDT September 25, 2017 in News
Columbia, MO
Broken Clouds 81°
2pm 84°
3pm 83°
4pm 82°
5pm 80°

Select a station to view its upcoming schedule:

Coming Up Next

1:00p
Days of Our Lives
2:00p
The Dr. Oz Show
3:00p
Dr. Phil
1:00p
Maury
2:00p
Maury
3:00p
The Robert Irvine Show

Tonight's Schedule

7:00p
The Voice
8:00p
This Is Us
9:01p
Law & Order True Crime: The Menendez Murders
7:00p
The Flash
8:00p
DC's Legends of Tomorrow
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld