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If you are on a diet or trying to eat healthy food, it does not mean that you cannot eat out. Overeating while eating out is common. Because people like the tasty but high calorie food available in restaurants. However, you can eat healthy food outside also by adopting some smart tips. In such a situation, let us tell you today how you can avoid overeating while eating out and what tips nutritionists give for this.

1. Choose healthy dishes

Experts say that instead of fried, crispy or creamy dishes, you should choose grilled, baked, steamed or boiled dishes. Actually, its calories can be estimated from the cooking style. Grilled or steamed food uses less oil, whereas fried or creamy food contains more fat. In such a situation, it can be beneficial for you to choose grilled or baked food instead of fried food at a place like a restaurant.

2. Skip the drinks

Experts say that whenever you go to eat in a restaurant, to avoid overeating, you should drink only water instead of drinks with food. It is common to order cold drinks or juice while eating out, but this increases the extra calories. Therefore, water is the right option instead of drinks.

3. Keep healthy options on the side

Experts say that instead of fries or chips in restaurants, you should take vegetables or salad. Most dishes come with high calorie sides, which you can convert into healthy options.

4. Choose protein based dishes

According to experts, the main part of the diet should be based on protein. In such a situation, you can take protein rich food like chicken, turkey or fish. This food not only fills the stomach but also gives energy for a long time.

5. Avoid sauces and dressings

While eating out, sauces or dressings may enhance the taste of your food, but they contain a lot of sugar and fat. So avoid ordering these as sides too.

7. Keep portion control

The quantity of food served in restaurants is usually large. In such a situation, save half the portion to eat later or share it with someone. With this technique you can also avoid overeating.

8. Eat slowly

Experts say that you should try to eat outside slowly and carefully. It is important to keep the speed of eating under control, so that your body can give timely signal that your stomach is full. This not only improves digestion but also prevents overeating.

Also read-Why do some people breathe through the mouth instead of the nose, what effect does it have on health?

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Diwali is not just a one day festival, rather the entire week starting from Dhanteras till Bhai Dooj is spent in eating, drinking and celebrating happiness. In such a situation, overeating is very common, but it can have a bad effect on health. Especially when the food includes sweets, spicy snacks, spicy dishes and fried items, then problems like stomach problems, fatigue, lethargy, gas, indigestion, constipation, acidity etc. start.

People who have diabetes, heart disease, obesity or digestive problems need to pay even more attention, because in the name of festivals we often forget to take care of our health. But if you adopt a little wisdom and some easy habits, you can enjoy Diwali to the fullest without overeating by controlling the craving for sweets and snacks. So let us know how to stop the craving for sweets and snacks.

How to stop cravings for sweets and snacks (Diwali 2025 Overeating)

1. Think before eating, then eat – During Diwali, there is some food item kept in every corner of the house. Sweets, namkeen, snacks, all are in front of your eyes. In such a situation, whenever you feel like eating something, stop yourself for 5 seconds. Think, are you really hungry or are you just eating for the sake of taste? This small habit helps a lot in preventing overeating.

2. Keep fried rice out of sight. One feels like eating the things which are in front of the eyes again and again. Therefore, do not always keep sweets and snacks on the table or kitchen counter. Keep sweets in a corner of the refrigerator and store snacks in closed containers. The less you see, the less cravings you will have.

3. Plan your meals in advance – If you decide in advance what to eat throughout the day, then you can avoid eating without thinking. For example, use smaller plates, so that less food is served and you do not feel like taking it again and again. If you are going out to a party, do not eat again after returning home. Planning both quantity and time of food will keep you away from overeating.

4. Get complete sleep – During festive days, working till late hours and making decorations or cooking dishes all night does not result in sleep. Due to lack of sleep, stress hormones increase in the body, which leads to increased hunger. I especially feel like eating sweets. Therefore, try to get at least 7-8 hours of sleep every day.

5. Adopt mindful eating – During Diwali, we are often not alert about our food and eat while walking, watching TV, or while talking. Mindful eating means paying only attention to the food while eating, chewing every bite thoroughly and feeling the taste, this fills the stomach quickly and we do not eat more than necessary.

6. Keep healthy snacks in front – When you feel hungry, instead of snacks, keep healthy options like roasted gram, dry fruits, makhana, or fruits nearby. With this, you will not feel like eating something fried again and again and your stomach will also remain light.

7. Keep gap between meals – After eating once, a gap of 3 to 4 hours is necessary between the next meal. This improves digestion and you avoid eating something again and again. If you have eaten heavy meals twice a day, then take only light fruits or healthy snacks for the third time.
8. Drink water, cravings will reduce – Drinking a glass of water 15 or 20 minutes before eating reduces hunger and you will eat less. Also, it is important to keep the body hydrated throughout the day so that digestion remains healthy and you do not feel lethargic.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Also read: Do not eat too many sweets during the festive season, take special care if you have diabetes.

Nowadays everyone wants to remain fit and healthy. For this, people adopt many types of diet plans, exercises and healthy lifestyle, but do you know that the habit of chewing food properly can also make you fit and healthy. Just by chewing food better, it can help you lose weight, improve digestion, keep you fit and live longer.

Actually, we eat food every day, but many times due to the habit of eating quickly, we do not chew it properly. This small mistake can have a bad effect on our health. In such a situation, let us know how the habit of chewing food properly can increase lifespan and what is the right way to eat food.

How the habit of chewing food properly can increase lifespan

When we eat food, the process of digestion starts from our mouth itself. If we chew food properly, it breaks into small pieces, which makes it easier to digest in the stomach. Saliva present in the mouth softens the food and along with digestive enzymes speeds up the process of digestion. If you eat quickly and do not chew the food properly, the food goes into the stomach in large pieces, which puts more pressure on the digestive system. This can cause problems like gas, constipation, stomach pain and also increases the chances of weight gain. At the same time, the habit of chewing food properly helps in reducing your weight, improving digestion and achieving longer life.

what is the right way to eat food

The right way to eat depends on what you are eating. For example, if you are eating rice or any soft thing, then chewing it 20-25 times can be healthy, but if you are eating hard things like bread, salad, or meat, then it is better to chew it 30 to 40 times or even more. Also, keep chewing the food until it becomes completely soft and almost dissolves in the mouth.

What are the benefits of chewing food thoroughly?

1. Help in weight loss – When we eat slowly and chew well, our brain gives a timely signal that our stomach is now full. With this, we do not eat more food than required and the calorie intake automatically reduces. According to a research, people who chew each bite 40 times eat about 12 percent less food than those who chew less.

2. Digestive system improves – Chewing food properly allows saliva to mix well with the food, which helps in digestion. Due to this, there are no problems like gas, indigestion, heaviness in the stomach and the food gets digested easily.

3. Absorption of nutrients is better – When food is chewed properly, it breaks down into smaller particles, which allows digestive enzymes to work better. With this food, the body gets the necessary vitamins and minerals properly.

4. Control the habit of overeating – Eating slowly gives us a chance to understand the needs of our body. We come to know how much we have to eat and when to stop. This controls the habit of overeating.

5. A habit of mindful eating is formed – ABy chewing properly, we are able to taste every bite and improve the eating experience. It is also mentally beneficial.

Read also If you want to look slim, drink this water early in the morning, it is included in the morning routine of even big actresses.

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You will be surprised to know that our grandfather-grandfather used to eat more sweet or desert than nowadays. Still, his health was better and he used to remain more fit. The main reason for this was his routine and lifestyle. Machines were not used much at that time, so people used to do much physical labor in their everyday works. Whether it is to work in the fields, do the work of houses by hand or walk for long distances. His body was constantly active.

Apart from this, his food was also natural and pure. Jaggery or other natural sweeteners were often used instead of sugar and adulteration was very low. His diet consisted of balanced nutritions and he usually stayed away from processed food or junk food. Despite eating sweet, good physical activities and healthy lifestyle kept them away from diseases and healthy. Let’s know what was his lifestyle and the reason for being healthy.

Healthy lifestyle and physical activity

In earlier times, people’s lives were not as sedent as today. People often used to walk, work in the fields and used to do a lot of physical labor or physical activity in their day to day work. His work was his exercise. Despite not having modern gym, people were associated with traditional sports, wrestling and other physical activities.

Balanced dile and healthy food

Despite the high amount of sweet quantity in people’s food in olden times, its quality and other nutrients were also better. They did not consume highly processed or refined sugar like today. Sweet often came from jaggery, honey or natural fruits, which also contained fiber and other nutrients.

Whole grains and fiber

The diet of old people was rich in whole grains, pulses, and vegetables, which contain high fiber. The fiber slows the abjarbation of glucose in the blood, which does not cause a sudden increase in blood sugar.

Healthy fat and stress free life

His food used to have a balanced use of ghee and other natural fat, which provided energy and felt the stomach filled, which reduced excessive sweet craving. Not only this, people’s life was stress free compared to today. Stress hormones can increase blood sugar and its levels were usually low in the old times. People used to sleep quickly and get up early, which gave them enough and quality sleep.

In such a situation, it can be seen that even though people used to eat sweet in the old times, their active lifestyle, natural and nutritious diet and stress free lifestyle helped their body to absorb sugar better and stay fit.

Also read: From heart to kidney, eating more salt can cause these things to be spoiled

Disclaimer: Some information given in the news is based on media reports. Before implementing any suggestion, you must consult the concerned expert.

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In today’s lifestyle, running a phone while eating food has become common. Many people do not understand this, but your habit can be dangerous for your health. According to the expert, running a fan not only distracts attention while eating, but it can also become a big reason for increasing blood sugar and weight.

Being busy in mobile is not known about the amount of food

People do not pay attention to the quantity and nutrition of their food by being busy on mobile while eating food. By doing this, people often eat poshed or less nutritious food, so that it can increase the blood sugar level in our body rapidly. At the same time, due to this frequent this, the risk of insulin resistance also increases. It can later turn into diseases like type 2 diabetes. Experts also believe that when people do not eat food by paying full attention to food, they ignore the signs of hunger in their body, which causes overwriting and leads to gaining weight. In this way weight gain can be dangerous for metabolic health.

The quantity and type of food affect blood sugar level

The type of food and its quantity directly affect the blood sugar level. The carbohydrates present in the food, especially the process and refined white bread, pasta, sugar drinks are rapidly digested and also increase blood sugar rapidly.

Sugar grows rapidly than cold drinks like roti dal

Cold drinks such as karbohydrates taken in liquid form such as bread or lentils turn rapidly into sugar in the body. At the same time, whole grains and green vegetables like fiber -rich food help to keep blood sugar under control because they are slowly digested.

Momidal eating can prevent blood sugar and increasing weight

Focusing and eating food is a habit in which a person pays attention to every byte of his food, as if what he is eating and when it is filled. These habits help to control blood sugar. Also, by exercising regularly, blood sugar is used as energy, which makes the body cells more sensitive to insulin. This means that sugar easily reaches cells and it does not accumulate in the blood.

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