5 Ways to Stop Overeating

Are you eating too much?

In order to lose weight, you need to do some physical activity and eat healthily. But what if you struggle with eating too much? It can be hard to not indulge in overeating but if you can control how much you eat, you’ll be in a much better position to control your weight.

How do I know if I’m overeating?

Determining whether or not you are eating too much might seem like a simple task, perhaps through tracking your calorie intake.  But it’s not that straightforward.

The ideal number of calories you should consume per meal varies depending on your health goals, needs and medical condition. This makes it challenging for individuals to accurately determine their optimal calorie intake.

Furthermore, measuring solely based on calories may not accurately tell you if you are eating too much. You also need to look at mindful eating and being in tune with your body’s satiety cues.

But there are some signs of overeating. Here are some:

• Continuing to eat even after feeling full
• Engaging in mindless eating due to boredom or distraction
• Experiencing physical discomfort such as nausea, bloating, gas, or heartburn after eating
• Eating for reasons other than nourishing your body

Luckily there are things you can do to stop overeating.

5 simple things to do when you are overeating

1. Practice being present when you eat

People live busy lives and are inclined to eat quickly and on the run. Many people multitask when they are eating, whether it be working through lunch in front of the computer or snacking on chips while watching their favourite TV show.

This behaviour actually contributes to overeating. It is far more likely that you will eat more food when you are not paying attention to when, where and what you eat.

Techniques for being present when you enjoy a meal:

• Sitting down to eat: Pay attention to the food and enjoy the experience.
• Avoiding distractions while eating: Do not turn on the TV, or a laptop.
• Eating slowly: Take time to chew and savour the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.

2. Don’t eat out of the packaging

Eating chips out of the bag, ice cream out of the carton, or takeout straight from the box can lead to eating more food than you actually need.

Eating large portions of food served from jumbo-size packages or large containers encourages overeating and decreased awareness of the proper portion sizes.

Instead, dish your food in small plates and bowls to help control the number of calories you consume in one sitting.

3. Avoid trigger foods

We all have specific foods that cause us to overindulge. Identifying and avoiding foods that can lead to overeating can be beneficial in reducing the occurrences of overeating.

For instance, if you are inclined to binge eat chocolate, it may be wise to refrain from keeping it in your house. The more difficult it is to access something, the less likely one is to overeat it.

Some foods, like junk food, are more addictive than others. A 2015 study looked at addictive-like eating in 518 people and found the following food as the most addictive:

1. pizza
2. chocolate
3. chips
4. cookies
5. ice cream
6. french fries
7. cheeseburgers
8. soda (not diet)
9. cake

Choosing healthier options such as apple slices with peanut butter, hummus with vegetables, or homemade trail mix can encourage better snacking habits.

4. Reduce stress

It is easy to eat your feelings when you are stressed. In order to avoid overeating, it is crucial to decrease daily stress.

When you are stressed, your cortisol levels increase. Cortisol is a hormone that triggers hunger. Research has linked stress to behaviours such as overeating, frequent hunger, binge eating, and weight gain.

Fortunately, there are several uncomplicated methods to reduce daily stress, such as listening to music, gardening, exercising, and engaging in activities like yoga, meditation, and breathing exercises.

5. Stabilise blood sugar levels

Excessive hunger is a common symptom of high blood sugar levels.

It’s a vicious cycle. Your blood sugar levels are high, so you eat lots of carbs and sugary snacks, resulting in soaring blood sugar levels, which can lead to you feeling hungry all over again.

Consuming white bread, cookies, candy, and other high glycemic index carbohydrates can result in a sudden rise and subsequent drop in blood sugar levels. This surge in blood sugar has been linked to increased feelings of hunger and may contribute to overindulging.

To avoid these potential consequences, it is advisable to opt for foods with lower glycemic indexes. Beans, oats, and brown rice are excellent examples of such alternatives.

Takeaway

If you can stop eating too much you will be able to control your weight much better. Try to indulge in foods that are healthy and do some physical activity. You’ll be well on your way to shake off those extra kilos.