Overeating at dinner: Common bad habits that can be challenging to break include eating too much at once or taking in too many calories during the day. Eating too much food can lead to weight gain over time and an increased risk of developing chronic diseases such as diabetes or heart disease. For various reasons, people overeat. Some people overeat when they’re anxious, while others overeat because they don’t have a plan or are bored. While preparing our daily diet, nutritionist Anjali Mukherjee gave us some suggestions to keep in mind.
Signs to watch out for overeating:
- Eating past the point of completion
- Eating for purposes other than survival
- Mindless eating as a result of boredom or distraction
- Feeling nausea, stomach pain, gas, bloating or heartburn after eating.
Anjali Mukherjee says, “If you don’t eat enough during the day, you’ll be more hungry at dinner. Eating at regular intervals is recommended not only to prevent overeating and weight gain but also to ensure a balanced intake of essential nutrients. Focus on eating 5-6 mini meals a day instead of one or two large meals.”
Avoid overeating at dinner
Follow these tips to control overeating at dinner:
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Start your day with a protein-rich breakfast
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Eat at regular intervals, adding protein to each meal
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Opt for 5-6 mini meals instead of 3 big meals
The nutritionist further states that mini-meals like dry fruits, fresh fruits or vegetable juices can be included in your diet. Check out the full list below:
- Cucumber juice
- Tomato juice
- Carrot juice (mixed with mint or coriander leaves)
- Whole grain salad sandwich
- Bran chapati with vegetables
- Sprouts
- Soup
- Roast chicken
- Grilled fish
- boiled eggs
- Idli
- Whole grain biscuits
