4 min readNew DelhiSep 1, 2023 08:20 AM IST
First published on: Sep 1, 2023 at 08:20 AM IST
Many of us love food but we tend to hog on to food at parties, restaurants and on occasions causing us digestive troubles like gas. If you are someone who often faces this issue, it is time to take certain precautions and help prevent these issues from happening.
As such, nutritionist Nidhi Sharma spoke about how the stomach creates burps, and discomfort to indicate fullness yet many people tend to ignore these signs.
“The stomach tries its best by creating some burps and discomfort when it’s full. However, we people are very good at ignoring these signs and keep stuffing ourselves. Though we are an evolved species and superior to other animals, I guess it’s not true on all fronts. Have you ever seen an overweight bird or even a dog who keeps eating even after it is full? Surely we have forgotten how to listen to our body and stop at the right time,” said Sharma.
Here are a few tips to avoid overeating
Never skip a meal – I never skip any meals before a party. I just reduce the quantity by 15-20 per cent. This keeps me satiated and I will not be super hungry by the time the party starts. In case you are very hungry, your logical mind will take a back seat and you will start eating emotionally, so never get into such situations.
Start with your favourite items – I love sweets, so I start with sweets and some starters and usually don’t spend much time on the main course.
Low-calorie items – In case you are on a diet and trying to lose weight, take stir fry vegetables, grill items like panner tikka, tandoori chicken, etc and soups without cream. Stay away from greasy curries and not need to say, sweets.
Eat slow – Use a small spoon and cherish every bit of your dish. This will help you in feeling satiated even with a smaller quantity. Spend more time talking than eating.
“Home remedies such as lemon water only do a superficial job by altering the ph level of digestive tract and providing temporary comfort. But of course don’t help with undigested food which just gets deposited as fat in your body,” said Sharma.
Sushma PS, chief dietician, Jindal Naturecure Institute, Bangalore listed the measures that can help:
Pre-meal: Start your day with a glass of lukewarm water or water infused with herbs such as fennel, cumin, or carom seeds. Breakfast is the most important meal of the day since it provides energy for the rest of the day. Drinking water before a meal can make you feel fuller and help you avoid overeating. Instead of processed or high-calorie snacks, go for nutritious snacks like fruits, nuts, or yogurt.
Here’s what to keep in mind (Source: Getty Images/Thinkstock)
During meal- Mindful eating can be a valuable strategy for focusing on present thoughts and sensations while eating. “You can improve your eating patterns by being more self-aware and in tune with your body’s hunger and fullness cues by using mindful eating practices. Mindful eating can improve the sensory experience of eating while also reducing less healthy food consumption. Your plate should include veggies, a quarter of protein, and a quarter of carbohydrates,” said Sushma.
Post-meal- Going for a short stroll after your meal can help with digestion and blood sugar regulation. “Instead of sweet treats, go for healthy alternatives such as fruits or low-fat yogurt. Drinking water before a meal can make you feel fuller and help you avoid overeating,” said Sushma.
Remember that a well-balanced and nutritious diet, as well as frequent exercise, are vital for optimum health, said Sushma.
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What to keep in mind to avoid overeating (Source: Getty Images/Thinkstock) 
Here’s what to keep in mind (Source: Getty Images/Thinkstock)
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