12 Tips To Stop Overeating

Last Updated on Feb 24, 2024 by HappyDieter

Struggling to curb those pesky overeating habits? We’ve got your back! In this listicle, we’ll dish out practical tipsto stop overeating to help you kick that overeating habit to the curb by making healthier food choices and managing your food intake. From mindful eating techniques to healthy habits and portion control strategies, we’ve got all the juicy details covered.

Even though you know that binge eating is unhealthy, it can be a difficult habit to stop. Overeating can become such a routine part of your day that you may not know how to break the cycle. People overeat due to emotional eating, binge eating, mindful eating, and stress eating, and taking control of this problem can seem overwhelming. You may not even know where to start. Below are 12 tips to help you on your path.

Key Takeaways

  • Avoid Deprivation: Do not deprive yourself of your favorite foods; moderation is key to preventing overeating.

  • Track Your Intake: Keeping a food journal can help you become more aware of your eating habits and make healthier choices.

  • Opt for Smaller Plates: Using smaller plates can trick your mind into feeling satisfied with less food.

  • Practice Patience: Wait for 20 minutes before deciding to have seconds; it takes time for your brain to register fullness.

  • Frequent Small Meals: Eating small, balanced meals throughout the day can prevent extreme hunger and overeating later on.

  • Start with Breakfast: Eating a nutritious breakfast jumpstarts your metabolism and can help control hunger throughout the day.

12 Tips To Stop Overeating

1. Do not deprive yourself

The most important way to prevent yourself from overeating is to not deprive yourself of your favorite foods. While removing junk food from your home makes you less likely to eat it, denying yourself altogether sets you up for failure.

By allowing yourself to indulge once a week, the less likely you will be to obsess over “forbidden” foods. Another way to enjoy your favorite foods, but not overeat is to buy higher-quality alternatives. For example, you can still have chocolate, but by purchasing a more expensive brand, you may be more likely to make every bite count.

Dark chocolate is even good for your heart! Some people assume that if they drastically reduce the amount of food that they eat, the weight will just drop off. In addition to making you hungry and grouchy, this unhealthy mindset can cause you to cut too many calories. When this happens, your body goes into a panic mode and will start to naturally pack on the pounds to survive.

2. Keep a food journal

Creating a food journal can be a very helpful tool for chronic over-eaters who binge. When you write down what you eat, you are forced to see what goes in your mouth.

By increasing your awareness, you will be more empowered to make the changes in your life that will stop you from overeating. Recording your eating patterns also helps you to know when you are most likely to overeat.

Do you binge on potato chips while driving or are you more likely to attack the ice cream waiting for you in the freezer at 11 p.m.? Are you a “nervous nibbler” or do you overindulge at meals? Do you binge eat? When you know your overeating patterns, you will be able to better prepare yourself and resist the temptation of mindlessly consuming food.

Another benefit to writing in a food journal is that you can monitor your emotions and binge eating. Even though french fries are yummy and sugar has been scientifically proven to be addictive, the reality is that most people use food as a coping mechanism. If you can identify your emotions surrounding food, not only can you stop overeating, but you may become happier as well.

3. Use smaller plates

It’s all about controlling the portion size. Even though you may be used to enormous portions, the amount you should be eating is probably much smaller.

When you eat out, restaurants may give you a juicy steak that covers your entire plate, but the actual amount of meat you should be eating at one time is approximately the size of a deck of cards. Filling your plate up with pasta?

Unless you are planning on running a marathon, the actual portion of pasta is half a cup of cooked noodles. The human stomach, approximately the size of your fist, is responsible for eating. And while it is expandable and can certainly retain large quantities, the portions that we think of as “normal” are entirely too much. Relax… You can always go back for seconds.

4. Wait 20 minutes before you eat more food

It can take up to 20 minutes for your brain to register that your stomach is full. So sit back, and enjoy some conversation while you wait for your food to digest after eating.

The food will probably still be there after the 20 minutes have passed. If you are still hungry, eat. But if you wait before eating, then you will most likely find that your hunger has disappeared.

5. Eat small meals frequently

Eating small meals every three to five hours prevents you from becoming hungry and also keeps your blood sugar on an even keel. Even if you are not diabetic, low blood sugar from not eating can make you feel fatigued, sluggish, and irritable. These factors alone can make you feel stress-eating. Having healthy snacks in between meals can keep you satiated and full of energy. Examples include nuts, hummus, fruit, and raw vegetables. Just make sure you record what goes in your mouth.

6. Eat breakfast

The saying that “breakfast is the most important meal of the day,” is more than just a cliche. If you skip breakfast, you are more likely to overeat at lunch or for your mid-morning snack.

And if somebody brings in doughnuts at the office, it will be that much more difficult to resist temptation if you are already hungry. Your breakfast should be healthy. While it is common to eat refined carbohydrates such as sugary cereals, waffles, pancakes, and white toast, these foods are setting you up for a crash.

Try some oatmeal. There are many different types and textures, just do not eat instant or prepackaged oatmeal. If there is no time for oatmeal in the morning, simply prepare it the night before. Enjoy some whole wheat toast with peanut or almond butter and a piece of fruit. Eggs, as long as they are not fried with copious amounts of fat, are a high-powered option packed with protein.

You could even have dinner foods for breakfast as part of your tips to stop overeating. Just be considerate that the people you live with may not welcome the scent of onions cooking at 6:30 in the morning. In all fairness, some people can become ill if they eat too early in the morning. However, it is still important to try to eat something small such as a slice of whole wheat toast, a handful of raw nuts, or even a piece of fruit. Just make sure to take a healthy snack with you if you become hungry later in the morning. These small, mindful eating habits can help control overeating and keep you nourished throughout the day.

7. Eat slowly

What’s the rush? If you gobble your food, your brain will not be able to register that you are full until it is too late. Also, you are more likely to ingest air when you inhale your food.

This can lead to gas, heartburn, and indigestion. With so many people taking medications for digestive problems, it is fair to speculate that eating too quickly is a major culprit in many cases. When you eat slowly, you can savor each bite and be less likely to go back for more.

8. Eat mindfully

Once you understand the need to slow down your eating, it is also helpful to appreciate your meal. Focus on the tastes, the textures, and the aromas of the food. You do not have to become a “foodie,” but since you need food to survive, you may as well enjoy it. Another tip for eating mindfully is to eliminate distractions when you eat your meals. Turn off the television, your phone, and the computer.

It can be challenging to monitor the amount of food you consume if you’re engrossed in a TV show or other distractions. One of the tips to stop overeating is to turn off technological devices during meal times. This not only helps you pay attention to your food intake but also encourages more interaction among family members. Enjoy your food and the conversation. You might discover that this practice enhances your relationship with your children and spouse, all while helping you maintain control over your eating habits.

9. Eat less “problem” foods

While you do not want to eliminate your favorite snacks, it is helpful to minimize the “problem” foods from your diet. “Problem” foods have low satiety and can be addictive.

Certain foods, including those high in unhealthy fats, processed sugars, and refined carbohydrates such as potato chips, fried foods, ice cream, cookies, and white bread, can easily lead to overeating. Despite their tastiness, you often need to consume large quantities of these foods to feel satiated. One of the tips to stop overeating is to set aside a special time when you can enjoy these foods, ensuring it’s not a daily occurrence. This approach allows you to indulge occasionally without making it a habit, helping you maintain control over your eating habits.

10. Eat more protein

Eating foods high in quality protein helps to increase feelings of satiety and stabilize your blood sugar.

Even though some people think the best way to stabilize blood sugar is with candy or juice, having a handful of almonds is much more effective. Foods high in protein include organic meats, eggs, fish, nuts, and beans.

11. Eat more fruits and vegetables

In addition to providing most of your required vitamins and minerals, eating fruits and vegetables can help to prevent overeating. Fruits and vegetables leave us feeling full because they are packed with fiber and have a high water content.

Fiber has the bonus of keeping you regular. Regular bowel movements eliminate toxic wastes and can improve your energy and mood. The high water content in fruits and vegetables also helps you to stay hydrated, another trick to prevent overeating.

12. Drink water

Sometimes hunger can be mistaken for thirst. The next time you feel like you have to eat, try drinking a glass of water.

Then wait 20 minutes and see how you feel. You might be surprised to find that the hunger pangs have gone away. Drinking water helps to flush your system, and may even relieve some minor aches and pains.

Eating should not be a stressful event. Most diets can be counterproductive because they are either outrageously expensive or have you eating ridiculously low portions, leaving you hungry, frustrated, and broke. These tips to stop overeating should function as a gentle guide to help you take control of your eating. When you control what you are eating, you can conquer the urge to overdo it. Remember, the goal is not to deprive yourself, but to make mindful choices that satisfy your hunger and nourish your body.

Conclusion

In your journey to curb overeating, remember: don’t deprive yourself. Here are some tips to stop overeating: Keeping a food journal, using smaller plates, and waiting 20 minutes before going for seconds can make a massive difference. Adopt the habit of eating small, frequent meals, enjoying breakfast, and savoring each bite mindfully. Opt for less of those “problem” foods and increase your protein and fruit/veggie intake. And don’t forget to hydrate with water! These strategies can help you manage your food intake effectively, even when life gets busy.

Now that you’ve got these tips to stop overeating in your toolkit, it’s time to take action. Start implementing these strategies today and observe how they transform your eating habits. Remember, small changes can lead to significant results. You’ve got this! Stay committed to your goal of overcoming overeating, and you’ll see the transformation you desire.

FAQ

What is the importance of keeping a food journal?

Keeping a food journal helps you track your eating habits, identify triggers for overeating, and become more mindful of what you’re consuming. It can provide valuable insights into your relationship with food and support better decision-making for healthier choices.

How does eating slowly help in preventing overeating?

Eating slowly allows your brain to register fullness signals from your stomach, helping you avoid overeating. By savoring each bite and giving yourself time to feel satisfied, you are more likely to consume an appropriate amount of food for your body’s needs.

Why is it recommended to eat smaller meals frequently?

Eating smaller meals throughout the day can help stabilize blood sugar levels, prevent extreme hunger that leads to overeating, and keep metabolism active. This approach also aids digestion and ensures a steady flow of energy without the highs and lows of large meals.

Can drinking water help curb overeating?

Yes! Drinking water before meals can create a feeling of fullness in your stomach, reducing the chances of overeating. Staying hydrated also supports overall health and can sometimes mask thirst cues that might be mistaken for hunger signals.

How does using smaller plates contribute to controlling portion sizes?

Using smaller plates tricks our brains into perceiving larger portions on them as substantial servings. This visual illusion can lead us to feel satisfied with less food than if we were using bigger plates. It’s a simple but effective way to manage portion control during meals.