Eating too much at once or consuming excessive calories throughout the day is considered overeating. This is one such habit that many people find difficult to break. It has become challenging to control the appetite, especially in the present scenario with the kind of lifestyles and portion sizes.
Overeating, for some, is a habit that can be broken with specific practices. However, overeating can be associated with eating disorders and is a sign that the person may have an eating disorder. Most of us must have experienced overeating at least once.
Have you ever eaten a delicious dish that you go for another serving even though you feel complete? We all have done that. Occasionally eating more than usual or an extra serving causes no harm, but if this is repetitive, overeating can lead to serious health issues.
Eventually, overeating can cause weight gain and lead to chronic conditions like obesity, diabetes and cardiovascular problems. Based on numerous studies, it is evident that the cases of obesity are sky high.
Regardless of having an eating disorder or not, the below given simple tips might help you control your appetite and stop overeating.
Avoid distractions
Whether it’s working on your computers while having lunch or catching up on your favourite web series while having dinner, eating while being distracted has become normal in everyone’s lives. Though this habit of yours can seem quite harmless, it can lead to overeating.
Based on a study, it is said that people who were distracted ended up consuming more calories, not only during that meal but throughout the day compared to people whose focus was primarily on their meal.
Push yourself to keep away from your phone, computer, TV or any sort of distractions and you’ll notice how impactful this can be.
Eliminating trigger foods
Trigger foods are such foods that can lead to an episode of overeating. Knowing your trigger foods and consciously avoiding them can reduce the chances of overeating.
It is hard to resist with your freezer full of unhealthy food. For instance, if your trigger foods are chocolates, it better not store them. Keeping all possible trigger foods, be it chips, ice cream or cookies, away from sight or not storing them at home is the best strategy.
This will reduce the temptation to have a handful while walking past your freezer. Instead, opt for healthier snacks and keep them handy.
Reduce stress
Stress, in the present day, is a very frequent problem everyone is dealing with. Stress can lead to overeating. For this reason, it is necessary to find ways to reduce stress.
Chronic stress is said to release a hormone, cortisol, which is known to increase your appetite. Many studies have proven that stress can not only increase your appetite but can contribute to binge eating and weight gain.
There are various ways that you can try to reduce stress. Do what works best for you. Yoga, meditation, gardening, and listening to music are some practices that you may try.
Eat regularly
Many people think that starving themselves by skipping meals will help them lose weight. In some instances like intermittent fasting, this may be true but restricting meals can eventually lead to overeating during later meals.
For example, if you are skipping lunch in the hope of reducing your calorie intake, you will notice that you end up eating much more for dinner. Eating a balanced meal for lunch can reduce the chances of overeating your dinner.
Moreover, eating a nutritious breakfast rich in protein and carbohydrates will prevent cravings. Based on various studies, eating small and frequent meals is more beneficial than skipping meals altogether. You may also eat 3 nutritious meals in the entire day and avoid eating more than that.
Track your meals and plan ahead
Keeping track of your meals in a food journal or a mobile app like Wryll can aid in preventing overeating, especially when your main goal is weight loss. Additionally, this will assist you in identifying the trigger foods or situations which can prompt binge eating.
Food diaries, food tracking apps and food journals; You may choose what works the best for you. Some apps like Wryll will provide you with tracking calorie intake per meal as well. Furthermore, tracking your meals will keep you aware and stick to the diet plan.
Besides that, planning your meals ahead of time can stop you from eating unhealthy (which can easily trigger an episode of overeating) when your hunger pangs take over. Keep healthy snacks handy.
Eat with people with similar goals
You may not realise how the food choices of your companions can influence you. As per studies, the food choices of people who you dine with can heavily impact what you eat. It is a known fact that if the person you are eating with orders something unhealthy, you will give in to the temptation and end up eating junk.
Moreover, your dining partner’s portion sizes also can affect your portion sizes. As a consequence, if that person overeats, you’ll end up doing the same. To avoid this, eat your meals with friends or family who have similar goals. This will keep you away from overeating and staying on track.
Load up the protein in your meals
Loading up on protein can make you feel fuller for a longer time, consequently preventing you from overeating. Eating a protein-rich breakfast lowers the levels of the hormone Ghrelin which stimulates hunger.
Grabbing snacks which are rich in protein will make you feel fuller even with smaller portions and will stop you from overeating. Did you know eating enough protein will subside your cravings?
Eat slowly
For unknown reasons, many studies have shown that people who ate slowly felt fuller and ate smaller meals than people who ate quickly. This may be because the brain gets enough time to process that your stomach is full and send a signal to stop eating.
Slow-paced eating while chewing your food properly will make you feel fuller and reduce overeating.
To start with this practice, keep a timer as it will make you aware of how slowly or quickly you are finishing your meals. You can take a few deep breaths in between bites to slow down your eating.
Restrict alcohol intake
Alcohol can stimulate your appetite. There is no harm in having a drink or two along with a meal but having several drinks at once can increase your hunger.
Having more drinks can stimulate hunger and you will end up overeating. Moreover, alcohol is often associated with obesity. As it has many empty calories (without any essential nutrients), it causes weight gain.
So, restrict yourself to just one or two drinks. It is even better if you cut out on alcohol entirely.
Stay hydrated
Drinking enough water is one of the essential keys to staying healthy. Based on numerous studies, dehydration is frequently associated with higher BMI and obesity.
Many people go for sugary drinks like soda when they feel thirsty or after a meal. These unnecessary sugars and calories will eventually cause weight gain.
Many suggest that drinking a glass of water right before eating your meals can stop you from overeating as it can make your stomach feel full. Also, need not worry about the calories as water has no calories.
When to seek help?
People who have concerns regarding their eating habits or their ability to control their appetite should consult a dietician or a doctor. Sometimes, overeating can be due to an underlying health condition.
In the United States, binge eating disorder has become very common. This disorder can lead to several health consequences like heart disease, obesity and diabetes. Personalised nutrition counselling or a diet plan can help these individuals from binge eating. Moreover, psychotherapy can also be helpful.
Many people struggle with eating disorders. It is better to seek help as it may help you with starting healthy lifestyle options and building a good relationship with food.
Conclusion
In the present day, overeating has become a very common problem. Overeating can pose many health risks over some time. For that reason, it is crucial to prevent overeating and breaking that habit.
There are many tips and strategies to limit overeating and reduce your appetite. Out of all, identifying the reasons behind overeating is the first and the most important step. Overeating can be due to being sad, stressed or even tired. Sometimes, overeating can be due to habits like eating too fast.
Make a list of habits and foods that trigger overeating and try to avoid them as much as possible. Be aware of your food choices, portion sizes and eating patterns. Always talk to a doctor if you are unable to break the habit of overeating.
Consulting a dietician regarding eating habits and patterns can make you gain more perspective and they can help you with your unhealthy eating patterns or appetite. Dieticians or even psychotherapists can guide you to get back on track.
Though overeating is a difficult habit to break, these simple ways can help you establish a better routine and stop overeating eventually.