Small changes to your diet can have a meaningful and positive impact on your health and state of mind. Here we review some simple ways to reduce overeating habits if you have, or are at risk of, type 2 diabetes (don’t know if you’re at risk? Try our test to find out).

(1)    Check the label

Perhaps the simplest – check the ingredients before you buy food. Getting a better understanding of what you eat can be hugely beneficial to avoid overeating. Check out the image below which will help you make sense of the food label traffic light system. Look for foods with low amounts of sugar.

(2)    Drink more water

The daily recommended amount of water to consume is 2.5 litres for men and 2.0 for women, that’s around 8 standard glasses per day. Some studies also suggest that drinking before a meal can be filling, which can result in eating less.

(3)    Use smaller plates

Switching to smaller plates at home can help reduce how much food you serve yourself and how much you eat – the same amount of food can look bigger!

(4)    Pace yourself

Slow down! Eating slowly may help with eating fewer calories, as it lets the brain catch up with the eating process after each mouthful. Setting your knife and fork down between bites of food will also help you eat more slowly and savour each bite!

(5)    Control your cravings

Cravings are a normal part of life and fortunately, they always pass with time. When you’re experiencing a craving try to remember that it won’t last forever and unleash your interests – read an article, a chapter of a book, perhaps play a game on your phone and wait for that craving to disappear. You’ll feel better for it!

(6)    Go for the spicier option

It’s believed that certain spicy foods boost metabolism and can potentially reduce your appetite as a result of the capsaicin compound. If you’re a lover of spicy foods, then eating them may be a beneficial option for you.

(7)    The first few bites are the most important

"After a few bites, taste buds start to lose their sensitivity to the chemicals in food that make it taste good," according to Linda Bacon, PhD (City College of San Francisco). Really savour those first few bites and take out two birds with one stone and consume them slowly!

Type 2 diabetes cases can be prevented or delayed and we hope these tips help in the fight against it. A nuj in the right direction is sometimes all that is needed, remember, small changes make a big impact!