How to Stop Overeating – Change Your Eating Habits and Lose Weight

There is no real secret to losing weight, despite the complicated diets imposed on us by the media and the weight loss industry. Moderation in diet and more exercise are the key, simplicity is the key! With this in mind, here are a few tips on how not to overeat.

It is very tempting to eat more than you need. Especially when served with blueberry and cherry pancakes.

How to stop overeating

Overeating is a problem shared by many people. The inability to keep food out of the mouth is one of the main reasons why so many people are overweight or obese.

While many overweight people have no one to blame but themselves, there may be other factors, some of which are external.

Whether you realize it or not, there is often a strong social pressure to eat more. How many times have you heard people say: Come on! Take another piece, you’ll burn it quickly.

It’s not just friends and family that put so much pressure on. Fast food can be just as bad.

Have you ever ordered from McDonald’s and then asked to order in bulk?

The problem with overeating is that it can quickly become a habit.

These large portions and second helpings can very easily become the norm, and once you get used to eating more, it becomes very difficult to stick to a diet that contains less food.

Overeating not only makes us fat, but it can also cause many health problems. Joint pain, diabetes, heart disease, high blood pressure, snoring…. the list goes on and on. The problem with overeating is that it can quickly become a habit.

So how do you stop overeating? Can you do anything? Fortunately, there are a number of steps you can take. But don’t delude yourself into thinking there are easy ways.

Many roads lead to Babylon, but they all require sacrifice and work to varying degrees.

Ready to change for the better? This article outlines some of the best strategies you can use to get your eating habits under control.

Tips to prevent overeating

Although overeating is associated with too much food in the mouth, there are many factors that can lead to overeating.

If you’re not careful about how much food you put in your mouth, it’s very easy to overdo it.

Some people begin to eat comfortably to cope with stress, while others overeat or don’t spend enough time on healthy eating due to a hectic lifestyle.

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When people are so busy that they get into the habit of eating on the run or doing several things at once, they can be so distracted that they don’t notice how much they are eating.

If you’re not careful about how much food you put in your mouth, it’s very easy to overdo it.

Try to eat foods that really help suppress appetite and reduce hunger.

This observation brings us to the first step you can take in trying to get your (completed) eating habits under control.

1. Schedule of three regular meals per day

Breakfast, lunch and dinner. That’s all you need. Sure, you can snack on them, but if you’re trying to lose weight, that can be counterproductive.

Of course, you should choose healthy foods that are low in sugar and fat – and low in calories. Any weight loss coach or nutritionist will tell you.

You should also resist the temptation to put too much food on your plate. Port control is on the agenda. You have to concentrate when you play to win.

However, if you don’t allow yourself the luxury of a hearty meal and distract them, it becomes easier to overeat.

When you’re watching TV, doing paperwork, talking on the phone, or doing other tasks, it’s easy to get distracted and barely notice the food in your mouth. You may barely notice the taste and not be able to fully enjoy it.

If you’re distracted, you’ll feel like you didn’t eat anything. This may cause you to need a few seconds or a bite to eat.

2. Take your time – this is a meal, not a race.

Fast food can also lead to overconsumption. There’s a lot to be said for taking your time and enjoying the food.

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If you eat too fast, your stomach doesn’t have enough time to let your brain know it’s full. Another good way to avoid overeating is to eat slowly and make the most of your food.

If this seems absurd, you may be interested in the results of a nutrition study published in Physiology & Behavior in December 2015. Performed on adults consuming 400 ml of tomato soup.

The adults who ate the soup slowly felt fuller after eating it than those who ate the soup quickly.

3. Use a smaller plate.

The size of your plate can have a psychological impact on how hungry you feel. If you normally eat from a large plate and then reduce the portion size, the extra space on your plate only confirms that you are eating less.

When you eat a small portion on a smaller plate, the plate always looks full. On a subconscious level, it can make you feel like you ate more than you actually did.

4. Make Fiber Your Friend

High-fiber foods increase feelings of satiety. In other words: They fill the stomach well.

Because it takes longer to digest, fiber-rich foods can also make you feel full longer. This avoids the temptation to snack between meals.

There are good sources of fiber:

  • Whole grains
  • Oats
  • Apples
  • Broccoli
  • Leafy vegetables
  • Lentils, beans and peas…
  • Nuts and seeds

High-fiber foods also promote gut health, and some types of fiber offer the added benefit of nourishing probiotic bacteria that live in the gut.

There are many reasons to eat more fiber. Avoiding the urge to overeat is just one of the reasons for this behavior. Do it today.

5. Protein pump

Most people know that protein is a nutrient that builds muscle. However, it is not only good for the swelling of the pectorals and biceps. Protein can also increase the feeling of satiety.

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Like fiber, protein takes time to digest. So be a fickle food lover and enjoy a lasting friendship with fiber by making protein your companion.

Protein rich foods help your stomach feel better than any other food.

Eating lots of protein at breakfast can be especially good because it lowers ghrelin (the hunger hormone).

If you are trying to lose weight, foods that are high in protein and low in carbohydrates are best suited for this purpose.

6. Don’t skip meals – How to avoid overeating

Some people skip meals because they think it will help them lose weight. Don’t fall into that trap. People who skip meals often compensate by overeating at other meals throughout the day.

7. Avoiding stressful people and situations

Aha! Easier said than done, but there’s a lot to be said for avoiding stress when you can.

Besides doing many other things that are bad for the body that we don’t need to talk about here, stress can lead to overeating.

Moreover, the results of a clinical review of several studies that examined the relationship between stress and obesity confirm this.

If you can’t avoid stress, try to control it. Don’t let him control you.

Including anything that might help:

  • Meditation
  • Yoga, Tai Chi and other similar classes.
  • Exercise regularly
  • Listen to relaxing music
  • Keep a gratitude journal to help you focus on all the good parts of your day.

8. Keeping a food journal – how to stop overeating

The food diary is a simple tool that anyone can use to try and control their eating habits.

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A good food diary allows you to record what you eat and when you eat it.

Many allow you to include other factors, such as. B. with who you were when you ate, and your state of mind.

You have to record things honestly, but a food journal is a great way to see what good things you are doing in our diet. And, of course, what you’re doing wrong.

9. Own cabinets

There is much to be said for the need to start from scratch. If your fridge and cupboards still contain unhealthy foods, like chips and ice cream, it won’t help you be healthy.

Knowing that these items are still in your home can only encourage snacking. Especially at times when you’re feeling depressed or your hunger level is a little higher than normal.

How to stop overeating – bottom line

There are many things you can do to stop overeating. This article presents some ideas that you can try. However, if you are trying to eat less and lose weight, determination and focus will be your two most important assets, with honesty coming in second.

It is very easy to give in to temptation. It’s just as easy to apologize and find ways to justify your overconsumption, but the only person you’re fooling is yourself.

Eating is always associated with a certain feeling of hunger. If the situation becomes unbearable, instead of giving in, try a different tactic, a different change, or a different perspective. There are also many good appetite suppressants that can help.

Never give up hope. If you want to stop overeating, you can, and as your body becomes less accustomed to eating, the temptation to overeat will gradually disappear.

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