Overeating is a learnt habit. Kids usually eat when they are hungry and stop when they are full. However, as we grow, we start overeating due to various reasons. However, the good news is that overeating can be unlearnt. To stop overeating, you would have to replace the old habits with the new ones.
How to Stop Overeating?
Here are a few tips to help you stop overeating:
- Eat Slowly: To stop overeating, eat slowly and chew thoroughly. It takes about 12 minutes for the brain to receive the signal that you are full. However, if you eat fast, you are more likely to overeat even after you are full
- Have regular small-sized meals: Eat 5 small meals rather than 3 big meals. This will keep you from hunger cravings and you are less likely to overeat. However, make sure you have healthy foods
- Use smaller plates: Use smaller plates while eating. Psychologically, you would feel that that you are eating bigger portions and you would be able to eat less
- Eat fiber-rich foods: Rather than eating high-calorie foods such as candy bars, chips, or sodas, eat foods which can give you a full feeling. Foods with high water content, fiber and protein are more likely to fill you. You can choose apples, oranges, beans and other fruits and vegetables
- Be aware: Eating food while watching television or eating while speaking to a friend can make you overeat. Hence, while eating, be aware of what you are eating. This can help you to keep in check of the food quantity
Some of us overeat when we are angry, stressed out, or irritated. This is also known as emotional overeating. If you are an emotional over eater, you should find ways to deal with your boredom, stress through other means. You can take up counseling, share your problems with friends, or start a new hobby to deal with this problem
If you are struggling to stop overeating, always remember to eat slowly and have regular small-sized meals every day. Skipping meals can make you hungrier. Overeating can be overcome, make sure you follow the above tips and start living healthy
