Much has been written about "eating when you're hungry" and making healthful choices, but how do you learn to stop eating when you're satisfied...or what if you simply don't want to stop eating? This presentation discusses overeating with suggestions for being able to stop eating when you want to. For more tips, videos and free resources, visit http://www.bingeeatingbreakthrough.com.

1. How to
STOP
Overeating
BingeEatingBreakthrough.com

2. Much has been written about “eating
when you’re hungry” and making
healthful choices, but how do you
learn to stop eating when you’re
satisfied...or what if you simply don’t
want to stop eating?

3. As we grow up and be exposed
to advertising with the idea of
food used as a reward and fad
diets in the media, many of us
unlearn the way of eating a
balanced diet.

4. However, there are things you can do
to make yourself more likely to stop
eating when you are comfortable.
Let’s look at a few suggestions...

5. Remember all those familiar like “sip water
between bites” and “chew thoroughly before
swallowing? These were all aimed to slowing
us when we eat. Eating slowly can make the
brain feel satisfied with the food.
Eat Slowly.

6. Be aware.
When we are distracted or hurried, the food
we eat tend not to register well in our
brains. You can easily derive pleasure
from your food, if you give the meal your
full attention. You’ll notice soon that you’ve
had enough.

7. Make the first bites really count.
The maximum food enjoyment comes in the
initial bites. Satisfying your taste buds by
savoring the first few bites may help you stop
eating when you are already physically
comfortable. Pick out your favorite bites from
the food you’re eating and go for those first.
(For example, eating the middle of a pie and
leaving the crust.)

8. Keep up appearances.
Using a smaller plate and paying attention to
the presentation of a meal can increase your
awareness of the food in front of you and
help you stop eating when you are
comfortable. “The smaller the plate, the
smaller the portion."

9. Choose satisfying, filling foods.
Steer away from foods that give you a lot of
calories for very little volume, such as milk
shakes, cheese, and chocolate. The higher
the fiber, protein, and/or water content of a
food or meal, the more likely it is to be
satisfying in your stomach because you’ll feel
comforted from the “full” feeling.

10. What Makes a Food Satisfying?
According to research, there are three
factors that help make a meal more
satisfying.
1.The weight of the food
2.The amount of protein
3.The amount of fiber.

11. Samples of food that are high in fiber,
protein and/or water.
Example
- broccoli, cauliflower, leafy greens,
cheese, eggs, whole wheat pasta,
popcorn, all-bran cereal, porridge,
beans, apples, grapes, oranges,
grapefruit, steak, chicken, turkey and
fish...to name a few

12. You can determine how satisfying
your favorite foods are likely to be by
considering their fiber content and
how “bulky” they are on your plate or
in your bowl.

13. For example, 3 cups of steamed
broccoli will take up much more
space than a half cup of ice
cream...and have half the calories.

14. Rather than depriving yourself of foods you
love and trying to fool yourself into enjoying
broccoli as much as ice cream...see if you can
find an alternative to the ice cream.
For example, perhaps you can try chocolate
pudding, or light mousse, or coconut whipped
cream with unsweetened cocoa mixed in.

15. www.bingeeatingbreakthrough.com.
For a free video course, tips and further resources to help with overeating and binge eating, check out