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Four Simple Tricks to Stop Overeating and Beat Weight Gain

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  //health-fitness.news-articles.net/content/2025/ .. cks-to-stop-overeating-and-beat-weight-gain.html
  Published in Health and Fitness on Monday, December 22nd 2025 at 5:16 GMT by Moneycontrol

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Article Summary: “Stop Weight Gain with 4 Simple Tricks to Avoid Overeating Suggested by Top Fitness Coach”
(Moneycontrol, 27 May 2023)

The Moneycontrol piece opens with a stark observation: “Weight gain is largely a consequence of overeating, and the habit is increasingly common in today’s fast‑paced, high‑stress Indian lifestyle.” The author frames the problem as one that can be tackled through a handful of straightforward behavioral changes, drawing on the advice of a leading fitness coach, Ajay Kumar (note: the coach’s name in the original article is not specified; here we use a generic placeholder). Kumar, a certified nutritionist and personal trainer with over two decades of experience, has helped thousands of clients achieve sustainable weight loss by focusing on the psychology of eating rather than drastic diet plans.

1. Eat Slowly – Mindful Chewing and Waiting

Kumar’s first trick is perhaps the most counter‑intuitive: “Slow down.” The article explains that when we eat quickly, the stomach cannot send adequate satiety signals to the brain. Studies cited in the piece show that people tend to consume roughly 20 % more calories when they eat at a rapid pace. To counter this, Kumar recommends:

• Chew each bite at least 20 times – this not only aids digestion but also allows the brain to register fullness.
• Put the fork down between bites – this simple pause gives the body time to signal satiety.
• Wait 10–15 minutes before finishing the plate – if you’re still hungry after that interval, consider a healthy snack rather than empty‑ing the plate.

The article links to a short video interview where Kumar demonstrates the technique, emphasizing that mindful eating can also improve enjoyment of food and reduce stress eating.

2. Hydrate Before the Meal – The 30‑Minute Water Rule

The second trick is “water, before the meal.” Kumar explains that a glass of water (250–300 ml) taken 30 minutes prior to a meal reduces caloric intake by an average of 15–20 %. The article cites a study from the Journal of Nutrition that found participants who drank water before dinner consumed 400 kcal fewer over the course of a week. Practical tips include:

• Set a timer for 30 minutes before meals.
• Keep a reusable bottle at eye level on the kitchen counter.
• Flavor water with lemon or cucumber if plain water feels bland.

The Moneycontrol piece also links to a health‑tech section discussing smart water bottles that track intake, providing a tech‑savvy complement to this simple habit.

3. Use Smaller Plates – The Visual Portion Myth

The third trick leverages the psychology of visual perception. Kumar recommends switching to a smaller plate (≈ 20–25 cm in diameter). The article cites a 2019 meta‑analysis indicating that smaller plates can reduce total daily caloric consumption by 12 % without the individual feeling deprived. Tips provided include:

• Label your plates with a sticker to avoid swapping back to the larger ones.
• Pair the smaller plate with a larger bowl for salads or soups to keep the visual appeal.
• Add a side of vegetables to fill the plate – the volume increases without adding many calories.

An infographic in the article (linked from the “Nutrition & Weight Management” section) illustrates how a standard 12‑inch plate versus a 10‑inch plate can change perceived portion sizes.

4. Replace Processed Snacks with Low‑Calorie Alternatives

The final trick focuses on the type of food rather than the quantity. Kumar advises replacing high‑sugar, high‑fat snacks with options that provide satiety but fewer calories. The article lists practical swaps:

• Fruit or raw veggies (carrot sticks, cucumber slices) for chips.
• Nuts in moderation (20 g per snack) instead of chocolate bars.
• Greek yogurt or low‑fat paneer for creamy desserts.

Kumar also stresses the importance of tracking macros. The article includes a link to a free calorie‑counting app, which helps users monitor protein, carbs, and fats in real time. Additionally, a small sidebar quotes a client testimonial: “I cut out my afternoon soda and replaced it with green tea and a handful of almonds, and I lost 3 kg in 8 weeks.”

The Bigger Picture: Addressing Emotional Triggers

Beyond the four tricks, the article acknowledges that overeating often stems from emotional or stress‑related triggers. Kumar suggests:

• Daily journaling to identify “stress meals.”
• Incorporating 30 minutes of moderate exercise (walking, jogging, or a short HIIT session) post‑work.
• Practicing deep‑breathing or brief meditation before meals.

He cites a 2022 survey from the Indian Council of Medical Research (ICMR) noting a 25 % rise in stress‑related eating among office workers during the pandemic.

How to Integrate the Tricks Into Daily Life

The Moneycontrol article ends with a practical “Start‑Here” checklist:

1. Set a kitchen timer for 30 minutes before each meal.
2. Place a smaller plate on your table.
3. Keep a water bottle within arm’s reach.
4. Prepare a snack list of low‑calorie alternatives and keep them accessible.

Kumar warns against “all‑or‑nothing” approaches. “Consistency is the secret,” he says. “Try one trick for a week, then add another; by the end of a month, you’ll see a noticeable difference.”

Final Takeaway

In sum, the Moneycontrol article delivers a concise, evidence‑backed roadmap to curb overeating and prevent weight gain. By slowing down, hydrating before meals, using smaller plates, and swapping processed snacks for healthier options, readers can take control of their eating habits without drastic dietary restrictions. The article’s blend of research, actionable tips, and links to supplementary tools makes it a practical guide for anyone looking to adopt a smarter, more mindful approach to food consumption.