How to Stop Overeating: Easy Ways to Eat Less.
At a buffet, potluck, party, or holiday feast, sometimes eating too much is just a case of your eyes growing bigger than your stomach.
Overeating can sometimes be a pattern rather than an exception.
How much is genuinely excessive?
And, if you’ve arrived at that position, how do you reduce your spending?
“Overeating” is defined as eating more than your body requires to function properly, according to Kylie Arrindell, a wellness dietitian at Houston Methodist. “We all do it, whether intentionally or unintentionally, at some point. Overeating has short-term symptoms such as stomach discomfort, but there are long-term effects of overeating that can have a significant influence on your health over time.”
What are the tell-tale indications of binge eating?
Is it possible that I’m overeating?
That appears to be a rather simple question to answer. Perhaps by keeping track of your calories?
However, Arrindell reminds out that it isn’t that simple.
“The number of calories you should consume per meal is highly personalised,” explains Arrindell. “Because everyone’s health goals, demands, and conditions are different, figuring out your ideal calorie intake on your own might be challenging. Furthermore, calorie counting may not resonate with you in a positive way.”
Furthermore, calories aren’t a good indicator of whether you’re eating thoughtfully and stopping when you’re full, two crucial aspects of properly fueling your body that can also help you figure out if you’re overeating.
With that in mind, overeating symptoms could include:
Consumption of food past the point of fullness
If you’re bored or distracted, you can find yourself mindlessly eating.
Experiencing physical symptoms such as nausea, stomach discomfort, gas, bloating, or heartburn after eating
Eating for causes other than sustaining your body’s energy.
1. Become familiar with the suggested portion sizes.
The size of the portion is crucial.
Use nutrition food labels and recommended food amounts from credible sources to keep your eyes on the prize. These rules aren’t perfect, but they can help you establish a benchmark for what a reasonable serving size is – which is often difficult to determine on your own. Knowing the appropriate amount also makes it easier to keep on track with how much you should eat.
And, while we’re on the subject of accountability, you might want to consider eating from a smaller plate.
2. Include a source of fibre in your meals and snacks.
“Fiber aids satiety, or the feeling of being full after eating,” adds Arrindell.
Consider the difference between a platter of roasted veggies and several pieces of cheese. Although both have the same number of calories, the roasted vegetables are more likely to fill you up because they include fibre, which gives you a feeling of fullness that can help you avoid overeating.
Because cheese isn’t as filling as meat, you may need to consume more than your body requires before your brain recognises, you’re no longer hungry.
3. Don’t skip meals.
Intermittent fasting, which is based on skipping meals, is a popular diet right now, but for some people, it can lead to a feast-or-famine attitude, which can lead to overeating unwittingly.
“Skipping meals can produce extreme hunger, which for many people leads to periods of overeating once you do eat,” Arrindell says. “Instead, I advocate eating healthful snacks in between meals or eating smaller, more often meals.”
4. Recognize and limit items that are easy to overeat.
We’ve all pondered if there are any meals that we should avoid at all costs. Simply provide us with the list!
But, as Arrindell points out, it’s not that straightforward.
“Because everyone has their own personal preferences for the foods and drinks, they enjoy the most,” Arrindell explains, “tips on which foods to keep an eye on will differ from person to person.” “Keeping a food journal can provide your insight into your own eating habits, and it’s a good way to figure out which foods you have the most trouble with.”
However, most people, according to Arrindell, tend to overeat calorie-dense foods or processed foods that they consider treats, such as those high in:
Added sugar and salt
Calories with little nutritional value
5. Drink plenty of water.
“Thirst cues are frequently misinterpreted as hunger signs,” explains Arrindell.
Taking a few sips of water might help you establish if you’re genuinely hungry or just thirsty, especially if you’re feeling hungry or seeking a snack when you shouldn’t be. Keeping track of your water intake throughout the day may also help you avoid those pesky hunger feelings that aren’t actually hunger pangs at all.