Tips And Tricks To Stop Overeating

overeating, weight, illness, diet

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Written by: Brandi Monasco

According to the American National Institute of Health, “overweight and obesity develop over time when you take in more calories than you use.” This occurs when someone either exercises too little, eats too much food, or a mix of both.

Here are some tips and tricks you can adopt into your own lifestyle to help you avoid overeating and stop weight gain:

#1. Mind Tricks

Think of food as something that fuels you and nothing more. This doesn’t mean you should stick to just broccoli and boiled chicken, you can still eat the things you like. But treating food like it’s fuel and not as a reward can help keep overindulgence away. If you need to reward yourself, there are plenty of non-food options.

  • Meals with fewer varieties of food make it easier to eat more because we don’t get as bored with 5 different foods as we do with 2, for example. Limit dinners to one or two different foods.
  • Many people overeat because they’re emotional. Take notes on what you’re feeling and what foods you grab when you’re feeling that way. This will help you identify your triggers so you can replace them with new methods of coping.

 

#2. Size Matters

Putting your food on a smaller plate gives the illusion of having more to eat without having to eat it. When we overeat, it can be shocking to learn how small portion sizes really are. Use this helpful information to help get yourself used to correct portion sizes.

Don’t let your eyes fool you. Vision is not an accurate measure of hunger. Start with small portions of snacks or meals and walk away from the source.

#3. Be Your Own Ruler

Cook at home more often, save eating out for special occasions. Regardless of the restaurant, people eating out often consume 200 more calories daily.

People often don’t count their alcohol calories, leading to strong overindulgence that a hard and fast rule can solve. Try implementing a “half glass” rule where each glass of alcohol is only half poured.

Additional tips:

  • Don’t Skip Meals. Skipping meals makes you more hungry, which leads to overeating at the next meal.
  • Eat Slower! The University of Rhode Island found that people with higher BMI eat faster than those with lower.

 

One other vital tip that is important when avoiding overeating (and is critical in health and performance in most aspects of our being) is to get enough quality sleep. A recent study by Science Direct on women showed a direct relationship between lack of sleep and increased stress and emotional eating.

Overeating is a dangerous path that can lead to various illnesses, both mental and physical, that can have damaging effects on our lives. Taking responsibility for your diet and understanding how and what you should be eating is crucial to your overall health and happiness.

What are your tips for avoiding emotional and overeating? Share with us in the comments below!

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Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

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