Overeating is an easy practice especially when you have a delicious meal right in front of you, however, to stop overeating is a long and hard practice.
Many people eat too much or find it difficult to control their appetite, especially with today’s ever increasing portion sizes and fast paced lifestyle.
Individuals who overeat on a regular basis may gain weight and increase their risk for chronic diseases related to being overweight or obese.
Many people struggle with changing their eating habits and putting an end to overeating. Although stopping overeating can be challenging, it is certainly not impossible.
There are many tactics you can use to stop overeating once and for all, from slowing down to learning your body’s hunger cues,
Eat Slower to Stop Overeating
It takes time for your stomach to tell your mind that you’re full because the process of feeling satiated takes time.
Researchers are not entirely sure why, but it appears that people who eat slowly have a lower body mass index (BMI) and eat smaller meals.
This above process takes somewhere between 5-20 minutes and this is why it becomes important to eat slowly.
Eating too fast is a surefire way to overeat because we get this cue well after we’ve already eaten too much.
Healthful Portion Sizes of Meals
It is useful to know what meal sizes are healthful and how to portion out food. According to the CDC, people who have large portions on their plate often unintentionally eat more calories than they need.
To practice good portion control, try:
- Splitting entrees or main meals with someone else when dining out.
- Asking for a to-go box and boxing up half of the meal immediately.
- Placing food on individual plates instead of leaving the serving dish on the table.
- Avoiding eating straight out of the packet.
- Putting small portions of snacks in bowls or other containers, especially when doing other activities while eating.
- Using smaller plates, bowls, or containers.
Removing your Trigger Foods
Pinpointing foods which can trigger overeating and further avoiding them can help decrease the chances of overeating.
It is hard to stick to a meal plan when the cupboards, fridge, or freezer contain unhealthful foods. According to the researchers, opening up a cabinet and seeing a favorite snack food is a common trigger of overeating.
Parting with favorite snacks or treats is a vital step toward adopting a more healthful diet.
It is a very common belief that skipping meals helps to lose weight, however, this is not at all true.
Skipping meals can cause overeating at other times, leading to weight gain. Research also suggests that eating breakfast can help control appetite and reduce overeating later in the day.
Many experts recommend eating smaller, more frequent meals. This keeps your hunger in control.
People who practice mindfulness aim to focus on their moment-to-moment experiences, emotions, and thoughts in a nonjudgmental way.
In our on-the-go world, we’re often eating breakfast in the car, rushing through lunch at our desk, and half-heartedly noshing on dinner while watching our favorites shows.
In all of these situations, your focus isn’t on the food you’re eating. It’s on driving, working or watching television, which can lead to overeating.
To practice mindful eating, focus on the sensations that food produces on the tongue, how it smells, its texture, and whatever other qualities it may possess.
While doing so, observe the thoughts and emotions that eating causes.