Eat to Satisfy instead of Stuffed

A lot of us cannot resist a delicious meal and as a result, we often end up stuffing ourselves. Stuffing is totally fine every now and then but if you are one of those who do stuff regularly then let us tell you that you need to rethink your eating way. Regular stuffing yourself with food can lead to various discomforts, and can hamper your digestion process while taking you close to various health ailments like obesity. Changing your perspective from stuffing to satisfying is the way to save yourself from that unnecessary distress, health ailments while packing up all the goodness.

Understand hunger and appetite

Hunger is physiological. Hunger is the result of biological changes throughout the body and signalises that your body requires food for effective functioning and to sustain energy levels whereas appetite is just the yearning to eat food. Appetite is not restricted to hunger and can have other causes like emotional, stress or environmental conditions.

Being mindful of your hunger is a great way to control your eating habits. Mindfulness assists you in getting familiarized with your eating patterns and aids you in paying attention to your hunger cues and feeling of satiety which saves you from overeating and stuffing food. Not only this, but it also helps in coping with the hunger that is associated with different emotions and moods which further reduce the risk of various health ailments like obesity, high blood pressure and heart diseases. Always pay heed to the signals of your hunger and satisfaction in order to stay happy and healthy.

How to eat to satisfy

A well-balanced meal plate can naturally help in satisfying you without hampering your health goals. Moreover, mindful eating techniques can assist in keeping a tab on your portions, keeping a check on your satisfaction and hunger cues. Start practising mindful eating by detaching from the outside environment to rewire with nutrition.

Here are some tips that will assist you in taking control of your portion sizes while promoting satisfaction and reducing the stuffed eating.

• Divide your meal plate: You can easily determine your portion size through your plate by making segments in it. It will help in providing you with the optimal nourishment along with a balanced meal and as a result, you can differentiate between satisfactory and stuffed eating. Divide your plate by filling up half with salad, a quarter of your plate with good quality protein, another quarter with complex carbohydrates, and half-one tablespoons of high-quality fat like ghee, Makhan(home-made white butter), cheese or olive oil.
• Eat slowly: Eating slowly assists you in paying heed to the cues of hunger and fullness and hence avoid the chances of overeating. The quicker you eat, the lesser time your body has to administer fullness. When you eat slowly, you eat less. When you eat slowly, your hormones can easily tell your brain that you have eaten enough, making you feel full, and aiding you to eat less.
• Avoid distraction and sit on a table: Make sure to sit on a chair while eating to limit distractions, especially with electronic devices. Eating in an organized setting with a portioned meal plate can reduce the risk of mindless eating.
• Use the right plates: Eating on small plates is the best thing you can do to eat mindfully. Smaller plates will assist you in understanding the right portion size of what you are eating and help in controlling your portion size.

Footnote

Eating in controlled portion sizes not only assist you in understanding the cues of your hunger and fullness but also lead to better digestion and never hamper your health. Make sure to understand your hunger and appetite to keep yourself satisfied instead of stuffed.