5 Tips to Stop You from Supersizing
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5 Tips to Stop You from Supersizing

May 6, 2014 In Healthy Eating By julia@juliajun.com

5 Tips to Stop You from Supersizing

Quick quiz: How many servings are in a bag of snack-size whole grain crackers?  Or a small bottle of locally-pressed juice?  Or a lunchbox pack of granola bars?

Hint: it’s not “one.”  The above products often contain two or two-and-a-half servings per package.

Can you eat just one?

Sure, you could enjoy just half the bag, but are you really going to do that? Probably not! I know I wouldn’t.

Don’t beat yourself up.  If you place food in front of most people, they tend to eat it all. It’s just the way we’re wired.

The Perils of Supersizing

Eating too much food in one sitting is hard on your body and here’s why:

  • Food is meant to be eaten throughout the day.  Overdosing on too much food at one time causes pain, upset, and sluggish digestion.
  • A surge of glucose is released into your blood.  When you eat too much your pancreas has to work overtime, pumping insulin through the body to absorb all that extra glucose.  This can make you feel spacey, weak, irritable, or headachy.
  • Your body will think there is some type of emergency, so your adrenal glands will go into “fight or flight” mode and release adrenaline and cortisol, which is the body’s natural response to stress.
  • When your blood sugar levels finally plummet after eating too much, you experience wicked cravings for more food – specifically simple carbs or sweets.
  • Research has found that immune system function is affected for at least five hours after consuming large amounts of simple carbohydrates.

 

5 Tips to Saying Goodbye to Portion Distortion

  1. Don’t over order – go for salads, soups, and appetizers, which are typically more reasonably sized than entrees.
  2. Choose high-fiber foods like vegetables, fruits, beans, and whole grains to keep you feeling full and energized.
  3. Chew well to aid digestion and give your brain time to register you’re full before you overeat.
  4. Drink enough water. Often we mistake thirst for hunger.
  5. Carry your own snacks. Stock up on snack-sized containers and fill them with baby carrots, air-popped popcorn, or nuts.

 

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