3 (simple) steps to control your appetite and stop overeating –

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Work, take care of the ones you love, organize the house and still think about yourself. It’s true that the hectic routine may not leave you much time to plan your meals the way you’d like. But know that many studies confirm that the habit of “distracted eating”, such as having meals in front of the computer or in the car, can be the culprit for weight gain. So, how about adopting these three strategies before devouring the second plate?

1. Assess your hunger level

Before a meal, ask yourself how hungry you are on a scale of 1 to 10. Level 10 is when you’re starving and 1 is when you’re so full you can’t eat anything else. Once you have chosen a number, select the amount of food you put on your plate according to the hunger scale. If you’re on an 8, there’s no need to fill your plate to the brim. If you’re on a 2, be mindful of when satiety signals start to hit before jumping in for a second serving.

2. Out of sight, out of mind

Assemble your plate in the kitchen and prioritize vegetables, grains and protein. Leave the room to have the meal and leave the rest of the food in the kitchen so as not to be seduced into repeating the dish even if you are not hungry. Eat slowly to feel satiety coming on. Nutritionists also suggest using a salad-sized plate to minimize portions and calories.

3. Breathe like you’re in a yoga class

Take five deep breaths before eating, observing everyone around you, taking time to appreciate your food in every way: appearance, aroma and texture. Don’t forget to chew each bite slowly to really savor and enjoy it. The strategy will make you eat less, try it.