Overeating is a bad habit that is easy to fall into. Do you eat until you feel pleasantly full, or until you are stuffed? Do you eat so quickly that your stomach doesn’t have time to tell your brain that it is full and you can stop?

Did you set a goal to lose weight this year? If so, eating less can assist with weight loss and living a longer life. With the high rates of obesity in Memphis, this is an issue we as a city need to tackle. The key to avoid overeating is to find ways to feel full. Here’s a few to get you started:

• Drink a glass of water before meals. This delays the stomach emptying, making you feel more full and less hungry.

• Begin meals with soup, salad, or fruit. Keep them low in calories and energy density by choosing broth-based soups and simple salads. Leave off the cheese, nuts, dried fruit, croutons and high fat dressing – all high calorie, high density foods which can actually cause you to eat more.

• Eat more lean protein, such as eggs, or those rich in healthy fats, like fish, nuts and soy. Studies show that protein helps you feel full for a longer time. •Reduce liquid calories, which are less filling than solid food, such as soft drinks and alcohol. They account for an increasing percentage of the typical daily calorie intake.

• Eat your meals on smaller dishes. A small plate makes the same amount of food look more filling than it would on a large plate.

• Be mindful when you eat. Chew slowly and thoroughly, so that you are fully aware of the foods’ smell, taste, and texture. Enjoy it more, and you will feel satisfied sooner. And, it will give your stomach time to tell your brain that it has had enough.

• Choose low energy density foods. These are high in water and fiber content and take up more room in your stomach. This is the basis of such popular diet plans as the Volumetrics and Pritikin Plans. Examples include fresh fruits, vegetables, and whole grains. Think about this: 1/4 cup of raisins is calorically equal to 1 cup of grapes, but obviously, the grapes are more filling. Eat more, weigh less – count me in!

How many of these healthy habits are you already doing? Which ones could you add in without too much difficulty? Try some and let me know how they work for you.

Here’s to a healthier Memphis in 2010!

Mike Ross-Spang is president and head trainer for Healthy Habits Personal Fitness Studio. Healthy Habits is committed to helping the people of the greater Memphis area achieve their fitness and weight loss goals. We offer personal and small group training by appointment in one of our 4 private exercise rooms or at your site. We don’t have memberships or contracts, so we have to do a great job with every session to keep our clients coming back.

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