Weekly wellness: Some tips to curb overeating

2 months 4 days 14 hours 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
BOONEVILLE - Police took two into custody after a car chase late Wednesday night. Police said the chase began... More >>
22 minutes ago Thursday, October 19 2017 Oct 19, 2017 Thursday, October 19, 2017 12:09:37 AM CDT October 19, 2017 in News
ST. LOUIS - Southwest's first all-female crew took off from Missouri on Wednesday. The flight traveled from St. Louis... More >>
2 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 10:07:00 PM CDT October 18, 2017 in News
ST. LOUIS (AP) — Jaden Schwartz had his third career hat trick to help the St. Louis Blues beat the... More >>
2 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 10:06:59 PM CDT October 18, 2017 in News
COLUMBIA - Columbia Police Department responded to a call at 4:15 p.m. Wednesday afternoon in West Columbia. They are... More >>
4 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 7:39:00 PM CDT October 18, 2017 in News
MEXICO-- As Domestic Violence Awareness Month comes to a close, a report by the Violence Policy Center shows that Missouri... More >>
5 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 7:29:00 PM CDT October 18, 2017 in News
ASHLAND - Children, parents and politicians attended a Youth Town Hall featuring Congresswoman Vicky Hartzler, R-Missouri, Wednesday evening at the... More >>
5 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 7:14:00 PM CDT October 18, 2017 in News
COLUMBIA - After an active threat on MU’s campus, some are disappointed with the MU Alert system and question its... More >>
5 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 6:51:00 PM CDT October 18, 2017 in News
COLUMBIA - The Downtown Leadership Council met Tuesday to decide how to spend fees paid by developers to compensate businesses... More >>
6 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 5:33:00 PM CDT October 18, 2017 in News
SPRINGFIELD (AP) — An Arkansas man who made bomb threats to a county courthouse in Missouri so his court hearing... More >>
8 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 4:31:00 PM CDT October 18, 2017 in News
MOBERLY - Police arrested a man Tuesday on suspicion of more than a dozen crimes, including rape, statutory rape, sodomy,... More >>
9 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 3:31:00 PM CDT October 18, 2017 in News
COLUMBIA - Six years after being one of the first 16 schools to incorporate the Coulter Awards, MU has become... More >>
9 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 3:14:00 PM CDT October 18, 2017 in News
COLUMBIA – People struggling with alcoholism can find help more easily with a new online navigator tool released by the... More >>
9 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 3:12:00 PM CDT October 18, 2017 in News
JEFFERSON CITY (AP) — A judge has fined a central Missouri prosecutor more than $12,000 for failing to provide records... More >>
9 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 2:52:00 PM CDT October 18, 2017 in News
COLUMBIA – Rep. Vicky Hartzler, (R)-Missouri, presented a new piece of legislation she says is aimed at getting more people... More >>
10 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 2:24:00 PM CDT October 18, 2017 in News
SPRINGFIELD (AP) — A new report sheds light physical confrontations between a Missouri hospital's staff and patients that put the... More >>
10 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 2:13:00 PM CDT October 18, 2017 in News
MOUNTAIN VIEW (AP) — Authorities have confirmed that remains found in March in southern Missouri are a woman who has... More >>
10 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 2:08:00 PM CDT October 18, 2017 in News
COLUMBIA- The MU community made its voice heard Wednesday, laying out the characteristics, qualities and experiences it's looking for in... More >>
11 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 1:20:00 PM CDT October 18, 2017 in News
BOONE COUNTY -As the U.S. House starts working on the 2018 Farm Bill, mid-Missouri's congressional representative talked with agricultural producers... More >>
12 hours ago Wednesday, October 18 2017 Oct 18, 2017 Wednesday, October 18, 2017 12:16:00 PM CDT October 18, 2017 in News
Columbia, MO
Broken Clouds 56°
1am 57°
2am 56°
3am 55°
4am 54°

Select a station to view its upcoming schedule:

Coming Up Next

11:37p
Late Night with Seth Meyers
12:37a
Last Call with Carson Daly
1:07a
Inside Edition
12:00a
King of the Hill
12:30a
Cops
1:00a
Top 30

Tonight's Schedule

7:00p
Superstore
7:30p
The Good Place
8:00p
Will & Grace
8:31p
Great News
9:00p
Chicago Fire
7:00p
Supernatural
8:00p
Arrow
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld