Been there, done that. We all have had trouble with overeating at times. Self-control is a struggle for many people, especially when it comes to food. Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.
Over time, eating too much food can lead to weight gain and put you at risk of chronic diseases like diabetes and heart disease. Plus, it can hold you back from reaching your health and wellness goals and may negatively impact your emotional well-being.
Here are 13 effective ways to stop overeating.
1 . Fill Up on Protein
Eating protein-rich foods may help you stave off hunger and cravings. Starting the day with a high-protein breakfast can also help fight hunger later in the day.
2. Reduce Stress
Stress can lead to overeating, so reducing the stress in your everyday life is one important step you can take to stop this downward spiral.
3. Get Rid of Distractions
Make an effort to turn off or put away potential distractions like phones, computers
4. Don’t Eat Too Fast
Focusing on eating more slowly and chewing your food thoroughly may help you recognize signs of fullness and may reduce overeating.
5. Know Your Weaknesses
Identify the unhealthy foods you can’t resist. Keep them out of your home or far out of sight, and make healthy options easily accessible instead.
6. Avoid Eating from the Packaging
Instead of eating food straight from the package, portion it into a dish. Try measuring out appropriate serving sizes to help train your eye to identify how much food is right for you.
7. Be Careful with Alcohol
Studies show that drinking several drinks in one sitting may lead you to overeat. Instead, stick to just one or two drinks, or forgo drinking alcohol entirely.
8. Eat More Fiber
Add fiber-rich foods to your diet to keep yourself feeling satisfied for longer. Studies show this may help reduce the urge to overeat.
9. Keep Good Company
Who you eat with may majorly impact your food choices. Try to dine with people who also want to eat healthy meals in moderate portions.
10. Don’t Ban All Your Favorite Foods
Eating patterns that are too restrictive may drive you to binge. The key to a sustainable, healthy diet is to concentrate on eating whole, unprocessed foods most of the
11. Eat with Volume
Use the volumetrics method of eating — fill up on healthy, low-calorie, high-fiber foods to help you feel full. You’ll be less likely to overindulge on unhealthy foods.
Skipping meals may cause you to eat more later in the day. Instead, focus on keeping yourself feeling satisfied by eating balanced meals made with whole foods
If you regularly binge on large quantities of food, feel a loss of control and feelings of guilt, you may have binge eating disorder and should seek professional help.
In summary, many people struggle with overeating and you may be one of them. But, with these tips, you’ll be well on your way to taking back control of your eating habits.