Use an online calculator to determine how many calories you should consume each day or read this wikiHow article, How to Calculate Your Total Daily Calorie Needs. You can also see a personal trainer or a nutritionist for an in-person consultation about how much you should be eating. Heart rate monitors can be worn to determine exactly how many calories you burn each day.
Some things come packed in single servings. For example, you can buy single servings of yogurt, juice, or even frozen dinners. These items should have nutritional information per serving on the package. Remember to measure the amount you would normally eat. If you measure less than that, you won’t know whether you’re usually overeating or not.
Many online databases offer free calorie estimates for thousands of foods. Do your best to estimate. If you eat at restaurants, or if someone else does your cooking, you may need to guess at the calories; however, you can also ask the chef about ingredients and cooking methods. At a restaurant, you can say, “Do you know if this was sautéed in butter?” or “Was this fried?” if you’re not sure.
You may want to calculate how much you eat for a few days and take an average. Only calculating for one day might not give you the most accurate results. Exercise will affect your results. For example, if one day you burn 500 calories exercising, you will be able to eat 500 extra calories without overeating.
Many people mistake feelings of thirst for feelings of hunger. Staying hydrated throughout the day can also prevent you from feeling ravenous at mealtimes. Drink at least eight 8-oz glasses (2 liters) of water daily.
Avoid distractions even when sitting down. Turn off the TV or computer.
If you’re dining with a friend, you can chat between bites, too. Put your utensil down while you engage in conversation. Then, pick it up when you’re ready for another bite.
If you’re so busy that you forget to eat or don’t have time, plan ahead. Pack a snack in your car or backpack. If snacking between meals is not an option, you can still try to slow down at mealtime. Remind yourself that eating faster won’t actually make you feel full faster.
Divide meals into different courses. For example, serve yourself salad before you have your main course, rather than putting both courses on your plate at the same time. You can divide a meal into smaller servings and eat one serving at a time. Keep additional servings off your plate so you have to physically get up and walk over to have another serving.
After you’ve eaten to 80% fullness, ask yourself if you still feel like eating. You may be used to eating more. If you feel the urge to eat more, even though you’re not hungry, this could be a sign that you usually overeat.
Learn to handle stress in positive ways. When you are stressed out you crave high fat, high sugar and processed foods that can lead to overeating by triggering release of insulin. Utilize deep breathing techniques, meditation, or journaling to manage stress. Try taking notes on what you eat and how you are feeling emotionally. If you notice a correlation between feelings and eating, you may be an emotional eater. Check your fullness level. When you notice yourself reaching for a snack, stop and ask yourself if you’re actually hungry. If the answer is often “no,” you are probably engaging in emotional eating.
Try rating your hunger level on a scale of 1 to 5. Make a goal to eat when your hunger level is at a 2, stop when your hunger level is at a 3, and avoid levels 4 and 5. Level 1 is when you are starving because you haven’t eaten in a long time. Level 2 is when you are hungry and ready to eat. Level 3 is when you feel satisfied. Level 4 is when you feel full. Level 5 is when you feel like you’re “stuffed. "
If you now feel satisfied, stop eating. Notice if you still have the urge to finish your food, even though you’re not hungry. If you do, you may be used to overeating.
It’s perfectly okay to snack, but stay aware of what you’re eating and how much. Put a specific number of chips on a plate and eat them consciously. If you have the urge to eat because you’re bored, stop yourself. Think of something else you could do instead. You could do the dishes, take a walk, brush your teeth, read a book, or chat with a friend. Many activities can take the place of eating simply because you’re bored.
Has your hunger subsided? Does the food still taste good? Is the taste the only reason you’re still eating? Will you be able to get up from your meal and comfortably walk around? Do you feel tired from how much you’ve eaten? Have you eaten enough to last until your last meal?
