Weekly wellness: Some tips to curb overeating

3 years 1 month 1 week 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
MU adds casing to protect Thomas Jefferson tombstone A clear casing was added to Thomas Jefferson's tombstone at... More >>
2 hours ago Monday, September 21 2020 Sep 21, 2020 Monday, September 21, 2020 4:42:00 AM CDT September 21, 2020 in Top Stories
HOWARD COUNTY - After four elections running unopposed for the Howard County coroner's position, Frank Flaspohler faces new opposition this... More >>
8 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 11:07:00 PM CDT September 20, 2020 in News
COLUMBIA — Heading into the 2020 season, the Battle Spartans had their share of concerns starting the season during the... More >>
11 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 8:23:00 PM CDT September 20, 2020 in Sports
KANSAS CITY, Mo. (AP) — Health officials say a Chiefs fan who tested positive for COVID-19 one day after attending... More >>
14 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 4:44:24 PM CDT September 20, 2020 in News
COLUMBIA - A clear casing was added to Thomas Jefferson's tombstone at MU Saturday night. The acrylic vitrine covering... More >>
15 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 4:25:00 PM CDT September 20, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. Previous coverage: ... More >>
16 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 3:11:00 PM CDT September 20, 2020 in News
COLUMBIA - Downtown Columbia nightclub Nash Vegas had its operating permit suspended Friday night due to several health violations, according... More >>
16 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 3:06:00 PM CDT September 20, 2020 in News
LAKE OF THE OZARKS - The Missouri State Highway Patrol said divers found the body of 73-year-old Dennis Jaeger at... More >>
17 hours ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 2:04:00 PM CDT September 20, 2020 in News
JEFFERSON CITY - Police are investigating a shooting incident that left four people injured. According to the Jefferson City... More >>
1 day ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 7:00:00 AM CDT September 20, 2020 in News
JEFFERSON CITY - A driver has been taken to hospital after a single vehicle crash on Saturday night. The... More >>
1 day ago Sunday, September 20 2020 Sep 20, 2020 Sunday, September 20, 2020 5:40:00 AM CDT September 20, 2020 in News
COLUMBIA – While high school football has been happening so far this season in the wake of COVID-19, one part... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 6:47:00 PM CDT September 19, 2020 in News
COLUMBIA – Supreme Court Justice Ruth Bader Ginsburg left lifelong impressions on two Columbia students. The students, a high... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 6:47:00 PM CDT September 19, 2020 in News
COLUMBIA - Monday night will likely be a long one for the Columbia City Council as it gets another... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 6:14:00 PM CDT September 19, 2020 in News
SPRINGFIELD, Mo. (AP) — Authorities say a 19-year-old was fatally shot near the Missouri State University campus in Springfield. ... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 2:46:00 PM CDT September 19, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. Previous coverage: ... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 2:14:00 PM CDT September 19, 2020 in News
COLUMBIA - No one was injured in an RV fire in southwest Columbia on Saturday. No injuries have been... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 12:48:00 PM CDT September 19, 2020 in News
JEFFERSON CITY - A fire at a Jefferson City home displaced two people early Saturday morning. According to a... More >>
1 day ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 9:43:00 AM CDT September 19, 2020 in News
(CNN) -- President Donald Trump hailed Supreme Court Justice Ruth Bader Ginsburg as a "brilliant mind" in a statement Friday... More >>
2 days ago Saturday, September 19 2020 Sep 19, 2020 Saturday, September 19, 2020 5:00:00 AM CDT September 19, 2020 in News
Columbia, MO
Broken Clouds 52°
8am 54°
9am 59°
10am 65°
11am 69°