How To Stop Overeating – Understanding the 80/20 Rule

Drawing of 80/20 rule

Today I’m going to talk about one of the biggest downfalls in Americans’ diets — overeating.  Simply put, Americans must learn how to stop overeating.

With portion size ballooning out of control over the last 20 years or so, it can be difficult to know what’s an “appropriate” amount of food for one meal. Many dieticians recommend that you use visual cues to gauge how much you’re really eating (i.e., 3 oz of meat is about the size of a deck of cards, etc), which is a great rule of thumb, but here’s my recommendation, too:

Stop Overeating – Eat Until You’re About 80% Full

Eat until you’re about 80% full. Don’t eat until you’re completely full, and especially not until you’re so full you feel like you’re about to pop! My advice is to eat about half of your meal, and wait 20 minutes or so. See if you’re still hungry in that time — it takes about 15 minutes for our brains to register that we’re full. If you’re still hungry after those 20 minutes, eat more of your meal until you find you’re satisfied, but still comfortable.

Avoid buffets like the plague! There’s no easier way to blow portion control than by stopping at the truck stop buffet. If the food is there, it’s hard to resist. You start thinking, “well I’ve got to get the most bang for my buck!” and you load up on WAY more calories and food than you really need.

And lastly, when you’re out at a sit down restaurant, ask the server to box up 1/3 to 1/2 of your meal before even bringing it out to the table. Restaurants pack enormous portion sizes into one “meal,” so prevent overeating at the start by saving some for later.

FIT You Will Make You SucceedI have many more tips on how to live a healthy lifestyle available in my book, “F.I.T. You Will Make You Succeed.” If you’re interested, it’s available for sale on Amazon here.  Start laying the groundwork today for a healthier you tomorrow.  Whether it’s exercise or eating habits that hold you back, this book can help you make positive changes right away.

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About Rob Martin

My name is Rob Martin and I'm a Certified Strength and Conditioning Specialist (CSCS). I train athletes of all levels and assist people who want to get in shape and/or lose weight. I am the author of the book F.I.T.: YOU Will Make YOU Succeed. I am also the creator of iLog1, an iPhone app that helps people track lifestyle habits in order to move toward healthier living. I look forward to sharing my knowledge with you here at The Healthy Trucker!