Latest

10/recent/ticker-posts

3 Ways To Stop Over-Eating The Healthy Way (Step-by-Step Guide)


Most of us could say we’ve been guilty of overeating on occasion. Special holidays like Christmas, Thanksgiving, or just a birthday party are a perfect excuse for indulging a little too much!

But if you find yourself overeating a little too often, your health may begin to suffer – both mentally and physically.

Overeating is defined as overeating can be defined as consuming more food than your body can cope with comfortably in one sitting, or consuming more calories than the body needs to function optimally on a daily basis. But it can also mean snacking too often between meals, or eating a large dinner when you’ve already had too much for lunch.

In general, overeating means you’ll be left feeling bloated and likely suffering digestive symptoms such as gas or cramp. Ultimately, too much food will lead to weight gain.

What Causes Overeating?

Knowing how to stop overeating begins with figuring out WHY you overeat. There are endless reasons for this, but here are some of the most common ones.

Being tired – We often see food as a ‘pick me up’, so we’re more inclined to reach for something sweet or carb-rich when we’re feeling fatigued.

Boredom – Eating is sometimes our way to fill time. It’s also very easy to snack without thinking while watching a movie or TV.
Alcohol – A few drinks can increase your appetite and also hinder your sense of feeling full. Salty, fatty snacks are often paired with alcoholic beverages, which in turn make you drink more alcohol to quench your thirst.
Not drinking enough water – Being thirsty can often be mistaken for being hungry How To Stop Overeating

Try these 3 simple things if you want to stop overeating and be healthy again:

1. Be More Mindful

Mindless eating is a common problem in Western society. We’re often so busy rushing around after family and work commitments that we eat on the run, or we make mindless food choices.

That means reaching for quick snacks that give us an energy boost on the run, or grabbing whatever is closest while we’re finishing another task. Sometimes, mindless eating is simply eating while watching TV.

Unfortunately, these distractions not only reduces our enjoyment of the food we’re putting into our mouths, but they can quickly lead to eating too much. Our brain fails to pick up on the signs of physical fullness, or to even notice what we’ve eaten mentally.

But there’s a way around this. When you engage your mind with your food, you can stop eating mindlessly and start eating mindfully. Mindful eating means tuning in to what your body really wants and needs.

You can begin eating more mindfully by checking in with yourself each time you reach for a snack or treat.

Ask yourself why you’re choosing this particular food. Are you bored? Are you actually hungry? Are you upset or stressed?

When you stop and notice your thoughts and emotions, you’ll be more focused on what’s really going on in your head.

Even if you do go ahead and eat the snack, you’ll be more aware of the fact that you’re eating it, rather than carrying out an automatic action. This can help you to break a chain of unconscious eating behavior.

Learn more about mindful eating in this article: The Best Benefits of Mindful Eating for Weight Loss and How to Start Now

2. Plan Your Meals

Making bad food choices is sometimes because we’re hungry on the run. Planning and preparing your meals in advance can help prevent you from falling victim to fast food and other treats.


If you’re going out for dinner, check the menu before you go to the restaurant so that you know what to expect.

Pack your lunch to take to work so that you don’t have to run off to the canteen or pizza place. This way, you can prepare healthy meals for yourself using quality ingredients. If you know that you have a freshly-made turkey sandwich in your bag, you’ll be less likely to stop by the vending machine for a packet of potato chips. Try these 10 Meal Planning Apps To Get Healthier Easily.

3. Eat More Protein and Fiber

Protein is a valuable nutrient that supplies your body with the amino acids it needs to restore muscle tissue, along with many other roles. Protein takes a lot longer for your digestive system to break down, so you’ll feel fuller for longer.

Studies show that eating a breakfast high in protein, increases satiety (feeling satisfied after eating) and reduces hunger throughout the day.

Researchers also used functional magnetic resonance imaging to show that eating a protein-rich breakfast can reduce the signals your brain makes to control food motivation and reward-driven eating behavior.

Fiber can also help prevent overeating. Fiber fills you up but contains very few calories. It also helps to regulate your blood sugar levels so you’re less likely to crave sweet things (like carbs and treats) later in the day. Fiber cannot be broken down in the digestive system, so it adds bulk to your waste and helps keep you regular.

Post a Comment

0 Comments