Our Privacy/Cookie Policy contains detailed information about the types of cookies & related technology on our site, and some ways to opt out. By using the site, you agree to the uses of cookies and other technology as outlined in our Policy, and to our Terms of Use.


Tips to Help Curb Overeating

An Appetizer of Soup

Start your lunch and dinner with a cup of high-fiber, low-sodium soup such as cabbage or lentil. This is a healthy way to curb your appetite before eating the main course. A 2007 study co-authored by Penn State University nutrition professor Barbara Rolls and doctoral student Julie Flood found that eating soup before meals helped people cut their caloric take by 20 percent.

A Second Helping of Vegetables

Build your lunch and dinner around the vegetables. Add at least a second vegetable to the meal. This will increase your fiber, making you feel full, while cutting calories and adding nutrients.

Measure Portions

A healthy portion size should be no larger than your fist. A portion of meat is 2 to 3 oz. and a cup of potatoes or noodles is considered to be a full portion. Use food scales and a measuring cup until you are used to the smaller serving sizes.

Serve on Smaller Plates

Your visual perception is closely related to your appetite. By using a smaller serving plate, it gives the appearance of having more food on your plate. It will satisfy your appetite more than having the same serving size in the middle of a large plate.

Drink Water

Drinking 8 oz. of water before eating your meal will help curb the amount of food you crave. It helps to give you the feeling of being full without added calories.

Plan Snacks

Plan a late-morning snack and a mid-afternoon snack into your menu plan. Measure out single serving-sized portion of almonds, raisins, dried fruit or an apple and put it into a little bag. Grab for this bag when it is time for a snack instead of grabbing for the original larger bag full of the treat. You are less likely to overeat.

More from lifestyle