Geschatte leestijd: 2 minuten
You Often Eat Too Much: How to Eat Right
Often, you may not realize it, but there’s a high chance that you’re eating too much and improperly throughout the day. If you have an office job and are sedentary because you sit at your desk for 8 hours, you’re not expending much energy. Consequently, you’re not burning many calories. This is completely different for people, for example, those who work in construction and are active almost their entire workday. They will burn more calories and therefore need more energy. The tips described below will help you determine what your body needs and help you avoid eating too much or too little.
Contents
- 1. Eat When Your Stomach Is Empty
- 2. Eat When Your Body Demands It
- 3. Eat Smaller Portions
- 4. Eat Throughout the Day
- 5. Eat Healthy and Responsibly
1. Eat When Your Stomach Is Empty
Why would you eat when your stomach is still full? Often, you do this out of habit, but your body doesn’t actually need it at that moment. So, wait to eat until your stomach is empty. Typically, it takes about 2 to 3 hours to digest food. Sometimes it may take longer, so to be sure if your stomach is empty, you can also place your hand on your stomach. If your stomach is flat, then you can eat.
2. Eat When Your Body Demands It
Consciously observe the moments when you eat for a whole day. And ask yourself why you eat at that moment. You’ll see that you often eat out of habit and not because your body actually needs it at that time. Your body gives clear signals when it’s time to eat. A stomach that rumbles or growls is a clear example of this. You may also feel a bit low on energy. Try to eat at these moments. Don’t wait until you’re very hungry. Often, you’ll end up eating too much and improperly, which is also not good for your body. Also, try to eat more protein and proteins, as these have the most satiating effect of all macronutrients.
3. Eat Smaller Portions
Investigate and experiment with the amount of food you consume per day. Do you always serve yourself twice in the evening? Or do you eat 4 sandwiches for lunch? Try halving this. When your meal has settled a bit after about fifteen minutes, you’ll notice that you may not miss that second portion or those 2 extra sandwiches at all. Are you still hungry? Then you didn’t eat too much, but your body really needs it.
4. Eat Throughout the Day
You’ve probably heard it before; it’s better to eat small amounts throughout the day than to have 3 large meals a day. After eating a big heavy meal, you may sometimes feel very tired. This is because your stomach has to work very hard to digest the food. This costs your body a lot of energy. By eating smaller portions spread throughout the day, your energy level stays relatively constant, and you’re less likely to experience those well-known ‘dips’.
5. Eat Healthy and Responsibly
Opt for healthy food that makes your body work. Because it stays in your body longer, you’ll be less likely to get hungry quickly. Think of vegetables, fruits, and whole grain products. Don’t eat too much processed food like cookies and candy. Very tasty, of course, but it disappears from your body quickly, making you hungry again and eat more.
