23 simple things you can do to stop overeating!

These are the simple things you can do to stop overeating because 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 for chronic diseases like diabetes and heart disease . Additionally, it can hold you back from achieving your health and wellness goals and can negatively affect your emotional well-being.

While breaking the cycle of overeating can be challenging, there are ways to end this unhealthy habit for good. Here are simple things you can do to stop overeating.

Simple things you can do to stop overeating:

1. Get rid of distractions: 

Whether it’s working lunch in front of the computer or eating potato chips while you watch your favorite television show, eating while distracted is a common occurrence for most people.

While this habit may seem harmless, it can cause overconsumption of food.

A review of 24 studies found that being distracted during a meal led people to consume more calories at that meal. This also caused these people to eat more food later in the day compared to people who paid attention to their food as they ate.

2. Know your weaknesses: 

Identifying which foods you have a hard time keeping track of when eating can help you lower your chances of overeating. For example, if you’re in the habit of eating a big bowl of  ice cream  every night, stop storing ice cream in the freezer.

Preparing healthy options like a sliced ​​apple with peanut butter and hummus and veggies can help you make better choices when you feel like eating.

Another handy tip is to keep unhealthy snack foods like chips, candy, and cookies out of sight so you’re not tempted to grab a handful every time you walk by.

3. Don’t restrict yourself from your favorite foods:  

Restrictive eating patterns that cut out many of your favorite foods can make you feel deprived and drive you to binge on forbidden treats. Diets that focus on whole , unprocessed foods are always best, but making room for the occasional treat is perfectly healthy.

Swearing that you will never eat a scoop of ice cream, slice of pizza, or piece of chocolate again is unrealistic for most people. Instead, focus on providing your body with healthy , nutritious food as well as having the freedom to actually enjoy a treat here and there.

4.  Volumetry  attempt  :

The volumetric trial method is one of the simple things you can do to stop overeating.  Bulking is a form of eating that focuses on filling in fiber-rich, low-calorie foods, such as non-starchy vegetables.

Consuming foods that are low in calories and high in fiber and water before meals can help you feel full so you’re not tempted to overeat.

Examples of volumetry-friendly foods include grapefruit , green salad, broccoli , beans , tomatoes , and low- sodium broth . Eating a large salad or bowl of low-sodium broth soup before lunch and dinner can be an effective way to avoid overeating.

5. Avoid eating foods in their original packaging: 

Eating potato chips out of the bag, ice cream out of the box, or eating straight out of the box can cause you to consume more food than you need to.

Instead, spread out a single serving size on a plate or bowl to help control the number of calories you’re consuming. To train your eye, try measuring portion sizes for a week or two until you know what a normal portion should look like.

6. Reduce stress: 

Stress can lead to overeating so it’s important to find ways to reduce the amount of stress in your life, this is also one of the simple things you can do to stop overeating .

Chronic stress increases levels of cortisol, a hormone that increases appetite. Studies have shown that being stressed can lead to overeating, increased hunger, binge eating and weight gain.

There are many simple ways to reduce your daily stress levels. Consider using yoga , listening to music, gardening, meditation, exercises and breathing techniques.

7. Practice mindful eating:

Adopting mindful eating techniques is one of the best ways to avoid overeating. The practice of mindful eating emphasizes the importance of focusing on the present moment and being aware of your thoughts, emotions, and senses while eating.

Many studies have shown that mindful eating is an effective way to reduce binge eating and overeating behaviors.

Eating slower, eating small bites, chewing well, being aware of your senses, and enjoying your food are all simple mindfulness practices that you can incorporate into your daily routine.

8. Eat fiber-rich foods: 

Adding fiber-rich foods to your daily menu is one of the simple things you can do to stop overeating.

Choosing foods that are high in fiber, such as beans, vegetables , oatmeal , and fruits, can help keep you fuller for longer and reduce the desire to overeat.

For example, one study found that people who ate high-fiber oatmeal for breakfast felt fuller and ate less at lunch than those who ate cornflakes for breakfast .

A nut-based snack, adding beans to your salad, and eating vegetables at every meal can help reduce the amount of food you consume.

9. Eat regular meals:

Eating your meals at regular times is one of the simple things you can do to stop overeating.  When trying to lose weight, many people cut back on meals in hopes of decreasing the number of calories they eat.

While this can work in some cases, such as intermittent fasting , restricting meals can cause you to eat more later in the day. Studies have shown that eating more often throughout the day can 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 can actually help reduce the chances of overeating later in the day.

10. Keep a food diary:

Keeping track of what you eat in a food diary or mobile app can help reduce overeating. Additionally, many studies have shown that using self-monitoring techniques, such as keeping a food diary, can help with weight loss .

Also, using a food diary can make you more aware of the situations in which you are most likely to overeat and the foods you tend to consume.

11. Dine with friends with similar tastes:  

One of the simple things you can do to stop overeating is to make your meals with people who are looking to live a healthy lifestyle. Your dining companions’ food choices can have more of an impact on your food intake than you realize.

Numerous studies have found that people’s food choices are strongly influenced by the people they eat with.

You may tend to eat similar amounts to the meals of those around you, so dining with friends who overeat can cause you to overeat too.

Furthermore, 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.

12. Consume protein:   

Protein helps keep you full throughout the day and can lessen the desire to overeat. For example, eating a high- protein breakfast has been shown to reduce hunger and snack later in the day.

Choosing a protein-rich breakfast like eggs tends to lower levels of ghrelin, a hormone that stimulates hunger. Adding high biological value protein snacks like Greek yogurt to your routine can also help you eat less throughout the day and keep hunger at bay.

13. Stabilize your blood sugar levels: 

Eating white bread, cookies, candy, and other carbohydrates with a high glycemic index will likely cause your blood sugar levels to rise, then drop rapidly. This rapid fluctuation in blood sugar has been shown to promote hunger and lead to overeating.

Choosing foods with lower glycemic indexes helps prevent blood sugar spikes and can reduce overeating. Beans, oatmeal, and brown rice are great options.

14. Eat slowly: 

Another of the simple things you can do to stop overeating is to enjoy your meals calmly. Eating too quickly can cause you to overeat and can lead to weight gain over time.

Eating at a slower pace is associated with increased fullness and decreased hunger and can serve as a useful tool for managing overeating.

Taking time to thoroughly chew food has also been shown to reduce overall food intake and increase feelings of fullness.

15. Control your alcohol intake:  

Drinking alcohol can cause you to overeat, lowering your inhibitions and stimulating your appetite. While having a drink or two with a meal won’t have a huge effect, consuming multiple drinks at once can lead to increased hunger levels.

One study found that college students who had four to five drinks at a time, more than once a week, were more likely to overeat after drinking, compared to students who drank one to two drinks at a time.

Cutting back on the amount of alcohol you drink can be a good way to minimize overeating.

16. Plan ahead:

If you’re not prepared when hunger strikes, you’re more likely to make poor food choices that can cause you to overeat.

If you’re forced to buy last-minute meals and snacks from restaurants or eateries, you’re more likely to make unhealthy choices and overeat.

Instead, keep healthy snacks on hand, prepare homemade lunches, and store healthy options in your fridge to prepare dinner at home. In addition, these strategies will help you to reduce overeating. Plus, eating more meals at home can save you time and money.

17. Replace sugary drinks with water:

Drinking sugary drinks, such as soda and juice, can lead to weight gain and increase the risk of certain diseases, such as diabetes. Studies have shown that consuming sweetened beverages with meals can be linked to overeating as well.

A review of 17 studies found that adults who drank sugar-sweetened beverages consumed 7.8% more food than adults who drank water with meals. Choosing water over sweetened beverages can help reduce overeating.

18. Check in with yourself: 

Do you find yourself going to the kitchen and checking the fridge too often?

If you overeat even when you’re not hungry, it might be a good idea to take a minute and check in with yourself to understand why you feel like eating.

Depression and boredom are two common problems that are linked to the desire to overeat. Fortunately, there are actions you can take to break the cycle. For example, try doing a new activity that you enjoy. This can help stave off boredom and distract you from the urge to snack.

If you believe depression may be driving your overeating, seek advice from a mental health professional. They can help you get back on track.

19. Beware of fad diets:  

In addition to all the tips already mentioned, one of the simple things you can do to stop overeating  is to try not to follow so-called fad diets.

Fad diets are unlikely to help you stop overeating in the long run. Short-term restrictive diets can lead to rapid weight loss, but they are often unsustainable and can cause failure.

Instead, make long-term lifestyle changes that promote health and well-being. Well, it’s the best way to create a balanced relationship with food and avoid habits like overeating.

20. Breaking old habits: 

Habits can be hard to break, especially when they involve food, but it’s one of the simple things you can do to stop overeating. Many people get into comfortable routines, like having dinner in front of the TV or having a bowl of ice cream every night.

It may take some time to identify unhealthy behaviors that cause you to overeat and replace them with new, healthy habits, but it’s worth the effort.

For example, make it a point to eat at the dinner table instead of in front of the TV, or replace your nightly bowl of ice cream with a cup of hot tea. These substitutions will become healthy habits over time.

21. Eat healthy fats: 

While high- fat foods are often associated with weight gain and overeating, choosing foods high in healthy fats can actually help you eat less.

Several studies have shown that adults who consume high-carb and low-carb diets are less hungry three to four hours after meals and lose more weight over time than people who consume high-carb, low-fat diets.

Adding healthy fats like avocados, nuts, seeds, nut butters, and olive oil to your diet can help you feel fuller after meals, thereby reducing your overeating.

22. Keep your goals in mind: 

Setting short-term and long-term goals and referring to them often can help you stay on track and reduce the urge to overeat.

Knowing why you want to stop overeating and how overeating is holding you back from reaching your health and wellness goals can motivate you to break this unhealthy habit .

Writing down motivational quotes and hanging them in prominent places in your home can help give you the inspiration you need throughout the day to stick to your plan.

23. Get help if you need it:    

It is important to distinguish overeating from binge eating (BED). BED is a serious eating disorder characterized by symptoms that include repeated eating of large amounts of food, a feeling of loss of control during a meal, and feelings of guilt or distress after binge eating.

Useful links: 

BED affects millions of people worldwide and is the most common eating disorder in the United States. Also, you think you might have BED, it’s important to get help. Talk to your doctor or other qualified healthcare professional about treatment options.

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