DAILY NEWS CONTRIBUTOR
Wednesday, January 20, 2016, 6:55 PM
Throughout my late teens and early twenties, I struggled with my weight, eventually ballooning up to 170 pounds (I am 5’8″).
After some particularly unpleasant social experiences, I managed to transform my eating habits, drop down to a healthy 120 pounds, and have kept the excess weight off ever since.
While exercise played a role in this accomplishment, changing my eating habits was just as significant.
Here are four tips that helped me stop overeating. Regardless of your diet or workout regimen, they can work for you, too!
1. Eating the right amount of protein throughout the day helps prevent you from overeating.
It also keeps your metabolism running, your energy levels up and your blood sugar levels stable.
The Centers for Disease Control and Prevention recommends adult women consume approximately 46 grams of protein per day, while adult men should consume 56 grams per day.
A three-ounce piece of meat has about 21 grams of protein, while an eight-ounce piece of meat could have more than 50 grams of protein. One cup of milk has eight grams of protein, while one cup of dry beans contains about 16 grams of protein.
If you are like most people, you would probably consume twice this amount in one sitting.
2. Beware of dining out! A single restaurant portion is usually large enough to feed two people.
For those times when you need to grab a quick lunch while at work, or have to eat out, you must be disciplined.
If you can, go to the restaurant’s website beforehand. Chain restaurants post calorie information in stores and online to aid you in making healthy selections.
Decide on what you’re going to have before you get there, and stick to your guns when it’s your turn to order.
When you’re at the table, explore the idea of splitting an entrée with a friend, or request a half-portion. Better yet, ask that the other half of the meal be boxed up for you — you can bring it home or perhaps donate it to someone in need.
Avoid fried foods, and beware of calorie-laden oils and salad dressings.
3. To prevent overindulging at home, eat from a smaller dish like a lunch or salad plate.
Vegetables and fruits should fill half the plate, lean protein should fill a quarter, and carbs such as potatoes, bread, pasta or rice should fill the remaining quarter.
4. Although many articles say you should weigh your food, how many of you really take the time to do it at every meal?
Learn to eyeball portion sizes to avoid overeating. Keep a mental picture of a deck of cards, a baseball, a hockey puck, a CD, and a light bulb. Here are a couple of examples:
– Three ounces of chicken or meat equals a deck of cards.
– One cup is the size of a baseball, and one portion of pasta is a half a baseball.
– One half of a medium bagel equals the size of a hockey puck.
– One pancake or waffle equals the size of a CD.
– A half cup equals the size of a light bulb.
If, like most Americans, you tend to overeat, eating the proper amount of food in one sitting may leave you feeling hungry afterwards.
However, give it some time, as your stomach needs to readjust to consuming a smaller amount of food.
Kristin Marquet is a publicist who has worked with some of today’s hottest health, wellness and lifestyle brands. As someone passionate about wellness and fitness, she is an avid runner and exercise junkie. With an MS in Marketing and Public Relations, Kristin is also a guest lecturer at New York University. Connect with her on Twitter.com at @KristinMarquet.