Overeating is an easy habit to pick up since most people don't even realize that's what they are doing. For instance, you might think you had your regular serving for dinner. However, it may be a bit too much if you also had a heavy lunch.
In simple terms, overeating is consuming more than your body can handle in one sitting. Or when you exceed your recommended calorie consumption for the day.
Do you feel gassy or bloated after eating? These could be signs that you have overeaten. You may even experience emotional symptoms like embarrassment.
Breaking this habit can be difficult, but it is not impossible. Read on for ten useful tips on how to stop overeating for a healthier diet.
Tips To Stop Overeating
Reasons for overeating may vary from one person to the next. However, the reason for stopping will always be the same.
Overeating can lead to several health conditions, including obesity and heart disease. Here are some ways to overcome this habit and avoid such problems.
1. Hydrate With A Glass Of Water Before A Meal
According to a 2016 study, dehydration seems to have a direct relationship with a higher BMI. Likely, the human brain often confuses thirst for hunger.
One way to curb overeating is to have a glass of water just before a meal. Water will leave you feeling fuller, so you will not have to eat as much to feel satisfied.
Water also has no calories in it. So it is better to have water rather than calorific sodas, juices, and more.
2. Focus On Your Food
Most people will have their meals in front of a TV or while doing something else. However, when you don't focus on the food in front of you, you are likely to overeat.
In 2013, a review of 24 studies showed that people who eat while distracted consume more calories. Not only that, but they also ended up eating a higher quantity later in the day!
If you want to avoid overeating, a useful trick is to eliminate all distractions during mealtimes. Switch off any electronic devices and try to focus only on what is on your plate.
3. Do Away With Any Temptations
Junk food and unhealthy snacks are a weakness for the best of us. However, bidding these treats farewell is a vital step if you want to prevent overeating.
If you find your favorite snack lying around, you are likely to munch on it even if you aren't hungry. The Centers for Disease Control and Prevention consider such temptations as triggers.
It is hard to reach for healthy greens when your favorite cookies are right in front of you. So try to empty your cabinets of any unhealthy snacks, no matter how good they taste.
4. Do Not Eat Out Of Bags Or Containers
When you eat food straight out of the packaging, you are likely to underestimate its quantity. Portion control is crucial when it comes to preventing overeating.
So whether eating takeout from a box or chips from a bag, serve an appropriate quantity in a dish. If you are unsure how much to eat, use measuring tools to dole out the recommended serving for one.
5. Eat Lots of Proteins
Another way to control overeating is to include a lot of proteins in your diet. Protein-rich meals can help keep you full for longer.
Try to have a protein-heavy breakfast like eggs when you start your day. Not only will this satisfy you, but it will help reduce ghrelin hormone levels that cause hunger.
Here are some protein-rich foods to add to your meals:
fish, poultry, or lean beef
smoothies/shakes with protein powder
beans, peas, and lentils
nuts and seeds
milk
yogurt like Greek yogurt, or yogurt drinks like kefir
6. Do Not Skip Meals
People have a false belief that the easiest way to lose weight is to skip meals. However, this can lead to overeating later when you do have a meal.
Instead of cutting out meals, try to have smaller meals at frequent intervals in the day. Since you will not be super hungry, this will reduce the chances of you eating more than usual.
Also, if you have been skipping out on breakfast, break this habit. Breakfast is an important meal that helps satisfy your appetite, so you don't overeat later in the day.
7. Do Not Ignore Your Hunger Cues
Hunger can show itself in more ways than a growling stomach. Sometimes even being in a bad mood could mean you are hungry. Have you heard of the phrase 'hangry' before?
That said, you should not wait for a full-on stomach rumble before you grab a bite. If you do this, you are essentially preparing your body for overeating.
Figure out the signs that indicate your body is hungry so you can eat before you are starving. Here are a few possible hunger signs:
nausea
irritable mood
headache
low energy
8. Reduce Your Stress Levels
A common reason for overeating and obesity seems to be increasing levels of stress. It turns out that stressful events lead to an increase in hormone levels and a decrease in energy.
You start feeling hungry because your body wants to replace this lost energy. So chronic stress causes constant hunger pangs that can lead to even more health issues.
If you think this is the reason for your overeating, try to release stress with these activities:
Regular exercise
Yoga or meditation
Reach out to loved ones for help
Focus on crucial tasks and leave what can wait for later
Count your accomplishments when the day ends
9. Eat At A Slow Pace
Take it slow when you are eating. According to some studies, the digestive system takes at least 20 minutes to let the brain know it is full. So eating fast means you are likely to overeat before your brain gets the signal to stop.
When you are eating, make sure to chew several times before swallowing. Once you finish a meal, wait a bit to see if you are still hungry before reaching for more. Eating slow will also allow you to savor your meals and enjoy the flavor.
10. Get A Good Night's Rest
You are likely to eat more when you are low on energy or tired. Try to get between 7-8 hours of sleep every night. Otherwise, you will probably wake up craving more food than usual the next day.
The way this works is that your body wants more food, so it has the energy to stay awake. So try and avoid the late-night snacks, because those are what keep you from sleep. Instead, have a hearty breakfast when you wake up after a good night’s sleep.
Final Thoughts
Once you fall into a pattern of overeating, it may seem like a struggle to get out. However, overcoming this habit means fewer chances of weight gain and diseases as well.
If you are hungry, do not stop yourself from nibbling on a snack. The key is to find the difference between eating out of necessity and eating out of boredom. Focus on healthy foods and food habits, and you will soon have a healthy diet!
