Tips On How To Stop Overeating:
Eating too much in one sitting or consuming too many calories throughout the day are common habits that can be hard to break.
Some people might be doing it without realizing it, but in others, it could indicate an eating disorder.
Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease.
As I mentioned earlier, some people don’t realize that they are overeating, because they don’t really follow how much they are really eating throughout the day. Or the most common one is to always eat everything on your plate, regardless of how full you are feeling. That’s how you overeat.
Distractions are also a good reason for overeating without realizing it; whist you are sitting comfortably on the sofa, eating from a big pack of crisps, before you realize it, you had ended up eating 200g, worth 1,100 calories in total!
The other one is the intentional overeating – an eating disorder!
Now, this is a difficult one to solve, and in most cases, getting professional help can be the only key to soluting this big problem.
Fortunately, there are ways to improve eating habits and overcome eating disorders.
Healthcare professionals like psychologists, doctors, or registered dietitians can also provide counseling and guidance to help you get back on track.
Overeating can be a hard habit to break, but you can do it. Use these tips as a starting point to help establish a new, healthy routine, and make sure to seek professional help if you need it.
Here are a couple of Tips On How To Stop Overeating:
1. Try not to eat while being distracted
So, we mentioned this earlier, you can eat a lot of calories in one sitting without even realizing it if you are distracted.
Whether it’s working through lunch in front of the computer or noshing on chips while catching up on your favorite TV show, eating while distracted is a common occurrence for most people.
It is a common way of overeating, so make sure to just pay full attention to your meal, when you are eating 🙂
2. Make sure you don’t keep triggering foods near you
Pinpointing which foods can trigger overeating and avoiding them can help decrease the chances of overeating.
For example, if ice cream is likely to trigger a binge or episode of overeating, it’s a good idea to stop storing it in the freezer. The harder it is to access something, the less likely you might be to overeat that food.
Preparing healthy options like a sliced apple with peanut butter, hummus, and veggies, or homemade healthy snacks can encourage better choices when snacking.
Another helpful tip is to keep unhealthy snack foods like chips, candy, and cookies out of sight so there’s no temptation to grab a handful when walking past them.
3. Don’t forbid any foods!
Restrictive eating patterns that eliminate many of your favorite foods may cause you to feel deprived, potentially leading you to binge on forbidden treats.
Diets that concentrate on whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy.
It’s a good idea to find healthy substitutes that are satisfying, but if you can’t find any, simply eat the unhealthy ones in moderation, but don’t go mad on them! Everything needs to be consumed in moderation.
Focus on providing your body with mostly healthy, nutritious food while giving yourself the freedom to truly enjoy a treat here and there.
4. Try filling 1/2 of your plate with crunchy fresh vegetables!
They are volumes, and will make you feel full, for less calories! If you generally enjoy eating, then eating vegetables in bigger quantities could be one of the ways of helping you eat a lot, but for less!
Consuming foods that are low in calories and high in fiber and water in your meal can help you feel full, which might decrease overeating.
Examples of volumetrics-friendly foods include grapefruit, salad greens, broccoli, beans, tomatoes.
Eating a large salad may be an effective way to prevent overeating.
5. Try not to skip meals
When attempting to lose weight many people cut out meals in hopes that it will decrease the number of calories they take in.
While this may work in some instances, restricting meals may cause you to eat more later in the day.
Studies have demonstrated that eating more frequently throughout the day may decrease hunger and overall food intake.
For example, some people may skip lunch to restrict calories, only to find themselves overeating at dinner. However, eating a balanced lunch may help reduce the chances of eating too much later in the day.
6. Try to dine with like-minded people
If you tend to dine in a group of people, who love to eat in McDonalds for example, the chances are that you are going to end up eating with them in similar unhealthy places are quite high.
It’s important that you dine with like-minded people, who appreciate and enjoy eating healthy food.
The food choices of your dining companions may have a greater effect on your food intake than you realize. Numerous studies have found that people’s food choices are heavily influenced by the people they eat with.
People may tend to eat portions similar to those of their dining companions, so dining out with friends who overeat may cause them to overeat as well.
Plus, studies have shown that a person is more inclined to order unhealthy options if their dining partner does.
Choosing to eat with family and friends who have similar health goals can help you stay on track and reduce your chances of overeating.
7. Make your meals filling, like perhaps high on protein
Protein will keep you full for longer, and plant-based protein is a good source of protein for very little calories. Protein helps keep your body full throughout the day and can decrease the desire to overeat.
For example, eating a high protein breakfast has been shown to reduce hunger and snacking later in the day.
Adding higher protein snacks like nuts or dairy-free yogurts to your routine can also help you eat less throughout the day and keep hunger under control.
8. Try limiting eating junk food
Eating white bread, cookies, candy, and other carbs with high glycemic indexes will likely cause blood sugar levels to spike, then fall quickly.
This rapid blood sugar fluctuation has been shown to promote hunger and can lead to overeating. Choosing foods with lower glycemic indexes will help prevent blood sugar spikes and may reduce overeating. Beans, oats, and brown rice are all very good options.
You want to eat complex carbs, they tend to release energy slowly, and do not cause blood sugar spikes.
9. Make sure you cut down on alcohol
Drinking alcohol may cause overeating by lowering your inhibitions and stimulating appetite.
While having a drink or two with a meal generally won’t have a huge effect, having several drinks in one sitting may lead to increased levels of hunger.
Alcohol also contains calories! So you end up consuming a lot more calories than you need for the day if you drink a couple of alcoholic drinks a day.
Just be mindful when it comes to alcohol. I understand that we have all been there after a night out, we tend to ‘storm’ the fast food places for some junk food because we get so hungry after all the alcohol consumption.
10. Try to plan your meals ahead
Being unprepared when hunger strikes can make it more likely that you’ll make poor food choices that can lead to overeating.
Purchasing meals and snacks at the last minute from restaurants or delis increases the likelihood of making unhealthy choices and eating more.
Instead, keep healthy snacks on hand, pack home-cooked lunches, and stock the fridge with healthy options to prepare dinner at home.
These strategies can help decrease overeating. Plus, making more meals at home can save money and time.
Read more about the benefits of planning your meals by clicking on this link –>The Importance Of Planning/Cooking Your Meals Ahead
Watch the video I made explaining this article in detail:
The Bottom Line:
At the end of the day, you need to have a bit of self-control and discipline when it comes to eating. I know the feeling of tucking into a large tub of ice-cream with a small spoon, you just don’t want to stop! … But you need to find that self-control and tell yourself that it’s for the best, and you don’t want to overload your liver with work, and you don’t want all that ending up on your waistline either!
Try finding satisfaction in moderate quantities, for example, if you crave ice-cream, eat a scoop of ice-cream just so that it can satisfy your craving. Don’t eat the whole tub, you will only make things worse.
I have been there, I used to have zero self-control, once I ate a trigger food, that’s it, I needed to demolish the whole fridge. But resisting the urge to finish that whole tub of icecream taught me discipline and self-control.
Now eating a cookie, or a slice of cake is perfectly satisfying. It won’t trigger me to binge anymore.
It’s all to do with your mind, you are the master of your own mind, so master your mind!