10 Useful Tips That Will Help You to Stop Overeating

Overeating leads to a wide range of problems. Obesity, chronic degenerative disease, and depression are just a few examples. For this reason, the following 10 about how to stop your overeating habits are useful.

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1

Eat Slowly

The number of minutes it takes for food satisfaction signals to reach the brain differs between obese and slim people. In obese people, it’s 20 minutes or more. In slim people, it’s 12 minutes or more. You must then eat slowly so that the food satisfaction signals can reach your brain.

Eat Slowly

You can chew slowly to avoid eating everything in sight within 5 minutes. You will not only eat slowly but your digestive system will also be healthier for it. You can also savor the food’s flavors and drink more water to stimulate a feeling of fullness.

2

Eat Every Four Hours

Moderate to full-fledged hunger kicks in 4-5 hours after a balanced, healthy meal. If you wait longer than 4 hours between meals, you’re likely to overeat. If you wait shorter than 4 hours, your body isn’t ready to efficiently digest your new meal yet. Eating every four hours is the sweet spot.

Eat Every Four Hours

Regular eating also keeps your energy and blood sugar levels stable. When these become unstable, you will go on an emergency hunt for body fuel. Your willpower to eat in a healthy manner will likely fly out the window. But don’t give in to your cravings either. You must:

  • Eat healthy food like fruits, vegetables and nuts.
  • Watch your portions.
  • Drink plenty of water.

3

Eat Fiber-rich Foods

Fiber contributes to a feeling of fullness faster and longer. The body processes a fiber-rich meal more slowly. So the feeling of satisfaction stays longer.

Fiber-rich foods typically have higher volumes. You will then feel fuller on fewer calories. You’ll also have reduced risks for chronic degenerative diseases due to your high-fiber diet.

Eat Fiber-rich Foods

Get at least 25 grams of fiber daily. Apples and carrots are the best sources so include them in your meals and snacks. Regular pastas, bread and rice should be replaced with whole grain versions.

4

Always Have Protein

Protein makes the body feel fuller in two ways. First, a high-protein diet contributes to more food satisfaction and less hunger. Eating more organic proteins means feeling fuller for longer periods.

Second, a high-protein diet is essential for building lean muscle mass. Protein is the building block of muscles that, in turn, burns more calories than fat.

Always Have Protein

You must then include protein sources in your meals and snacks. The best are chunk light tuna, egg whites, and beans. Even nuts for snacks will also add protein to your diet.

5

Keep Your Focus on Food

Being distracted around or hurried with your meals and snacks will contribute to overeating. Your brain will not register the amount of food you’ve been eating. You will then likely eat more than necessary.

Keep Your Focus on Food

You must then keep your focus on the food! A few tips:

  • Be more attentive to your dining experience. You should appreciate the appearance, textures and flavors of your food. You will then be satisfied more with it.
  • Turn off the electronics including your smartphone, laptop and television. You can then watch what you eat and stop when you’re full.
  • Engage in a brief pre-meal meditation, if necessary. You will feel more centered and, thus, more attentive about the food.

6

Keep Appearances Well

Keeping up appearances has its benefits especially in stopping your overeating habits.

  • Use a smaller plate. Your brain will be fooled into thinking that you’ve eaten a full plate. You have, in fact, just eaten a smaller portion than your regular meal.
  • Look at the meal’s presentation. You’re allowing your brain’s food satisfaction signals to kick in.
  • Choose colorful foods. Your brain will think that the body will be getting a variety of food. You’re then less likely to overeat because of it.
Keep Appearances Well

7

Eat Your Breakfast

We’ve said it many times, we’ll say it again. Breakfast is still the most important meal of the day. Your body will need the nutrients after hours of fasting during sleep. You will also need them before plunging into the day’s activities. Your breakfast should be a full one, too!

Eat Your Breakfast

Eating more proteins, carbohydrates and fat in the morning will reduce overeating, too. This is according to a study published in the British Journal of Nutrition. You will stay satisfied throughout the day and eat less, too.

8

Get High-volume Meals

Instead of liquid-based food, like smoothies, go for liquid-rich solid foods instead. First, your body can suppress its hunger pangs better. You can avoid overeating since you’re not as hungry.

Second, you’re getting larger portions for lesser calories. Fruits and vegetables have higher water content in comparison with crackers and pretzels.

Get High-volume Meals

You can eat more fruits and vegetables without worrying about the calories. You will then feel fuller for longer periods. Your body will also get the nutrients it needs.

9

Make Your Bites Count

After the first few bites, your taste buds begin losing their sensitivity to flavors. This is the reason why gourmet food comes in smaller portions than fast-food meals.

Make Your Bites Count

You must then savor the flavors of your food during the first few bites. Your taste buds’ sensitivity to them will decrease afterwards. You’re less likely to stop eating by then.

10

Get on the Hunger Scale

You have to learn the physical cues signaling a true need for healthy nourishment. You can use a hunger scale for this purpose:

  • Starving – An empty feeling coupled with jitters and light-headedness.
  • Hungry – A strong feeling of wanting to eat within an hour. Otherwise overeating is in the horizon.
  • Moderately hungry – A feeling characterized by a growling stomach. Eat now because you will eat only to satisfy your hunger.
  • Satisfied – A stage where you’re neither full nor hungry. You’re already comfortable and relaxed.
  • Full – A stage where your body already feels bloated. Your taste buds aren’t feeling the food as before either. You may even be stuffed and feeling mild heartburn.
Get on the Hunger Scale

The best time to eat is when you’re moderately hungry.

Final Words

Overeating can be controlled although it will take time, energy and willpower. Your first step should be to think about its negative consequences. You can then take positive steps toward conquering it.

When conquering the urge to overeat, you should take it easy at first. You don’t want to backslide into old habits too soon. You should first develop a backbone to eat in healthy portions first.

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