How to stop overeating: 12 tips to avoid overeating

 How to stop overeating: 12 tips to avoid overeating

Sometimes, overeating is simply because your eyes carry more weight than your stomach at a meal, potluck, party, or holiday.
At other times, overeating is the norm rather than withdrawal. How much money is really too much? And if you really are in this moment, how can you reduce? 

Overeating is eating more than is necessary to keep your body strong. Whether it's intentional or not, we all do it at some point. The short-term symptoms of overeating are often associated with an upset stomach, but overeating has long-term consequences that, over time, can negatively affect your health.
This means that it is important to know if you are overeating and, if you do it frequently, to take steps to reduce this behavior.

What are the signs of overeating? Am I eating too much?
This seems like an easy question to answer. Maybe counting calories?
It's not that simple. How many calories you should eat per meal is a human number. People have different goals, needs and health conditions, so it can be difficult to determine your calorie intake on your own. Plus, counting calories might not feel good to you.
In addition, calories are not a good indicator of whether you eat well and stop when you are full, two of the most important things that nourish your body and which can also help you understand whether you are eating limit.
With this in mind, good signs of overeating can include:

  •   Eating beyond the of being full.
  • You find yourself mindlessly eating because you're tired or distracted
  •  Having physical symptoms after eating, including nausea, stomach discomfort, gas, bloating, or heartburn
  • Eating more than just fuels your body

 These are temporary symptoms and signs of overeating, but there are also long-term symptoms, including unwanted weight gain, difficulty losing weight, and prolonged digestive discomfort.

 Fortunately, these visible signs can be strong reminders that it's time to act.There are also negative health effects that you may not notice yourself, even though they will show up in your blood test.


How to Stop Overeating

 1. Familiarize yourself with recommended foods


1. Familiarize yourself with recommended foods

Portion size is critical. As you watch your eyes, use nutrition labels and recommended serving sizes from the source. These guidelines are not perfect, but they can help establish the basis for such a range of services as - it is difficult to think on your own. Knowing your budget also helps you stay accountable for how much you spend. And - speaking of responsibility - you can also try eating from a small plate.

The plates that we serve our food to are usually very large, so even something as simple as reducing the size of your plate can help you stick to the right portions and avoid overeating, especially for those who have been taught to finish things.

2. Add sources of fiber to your diet
Add sources of fiber to your diet

 Fiber helps with satiety, the feeling of fullness after you eat. For example, let's compare a grilled vegetable dish with different cheeses. Both may contain the same calories, but roasted vegetables can fill you up because they contain fiber - a feeling of satiety that can help reduce the urge to overeat. Since cheese is not very filling, you may actually eat more than your body needs before you are full and your brain recognizes that you are no longer hungry.

3.  Use money to buy your lunch

It is easy to buy junk food and desserts when you pay in plastic. The cold hard money transfer thing makes people think. For example, when high school students were asked to pay for unhealthy snacks like cookies, they thought twice and often chose healthier options, the researchers found.

Use money to buy your lunch

4. Avoid skipping meals

 Intermittent fasting - based on skipping meals - is a popular diet right now, but for some people it can lead to binge-or-starvation that leads to unconsciousness. lead to overeating.

Skipping eating can lead to extreme hunger, which, for many people, often leads to overeating after eating. Instead, I recommend eating healthy snacks between meals or eating smaller meals throughout the day.

5. Know and limit the easiest foods to eat in excess

Everyone has their own preferences for food and drink, so advice on what foods to look out for will vary from person to person. Keeping a food journal can help you understand your own eating habits, a useful tool to identify which foods you struggle with.


 6. Stay hydrated

Dehydration symptoms are often confused with hunger symptoms. Especially when you're hungry or craving a snack at a time you should not, just drinking a few cups of water can help you determine whether you're hungry or just thirsty. Tracking your water intake throughout the day can help you avoid those unpleasant cravings that aren't always due to hunger. 

7. Pay attention to why you eat and pay attention to hunger cues

There are many reasons why you may want to eat, but there is only one reason: to give your body energy and nourishment.

 If you're not paying attention to the food or the snack you're eating and why you're eating it, you're probably not listening to your body's hunger and hunger cues. When you don't know when to stop eating, you can overeat.

It's important to pay attention to your diet and what you eat because paying attention to your body's symptoms can help you connect with the process of enjoying food as a way to nourish your body.

8. Slow down

Importantly, not overeating also means stopping when you are full. The degree of excess can help, but in the end, limiting your food intake and paying attention to how you feel is one of the best ways to avoid overeating.
The goal is to give your full stomach and hungry brain time to process. In fact, it can take up to 20 minutes for your stomach to tell your brain that it's full.
9. Rethink the second serving

Importantly, not overeating also means stopping when you are full. The degree of excess can help, but in the end, limiting your food intake and paying attention to how you feel is one of the best ways to avoid overeating.   The goal is to give your full stomach and hungry brain time to process. In fact, it can take up to 20 minutes for your stomach to tell your brain that it's full.   9. Rethink the second serving

Speaking of slimming down…this can also help you decide if you need to fill your plate or not. Maybe you're hungry and need a second helping, which isn't a big deal.Wait 5-10 minutes before you have another meal and make sure your supplements are always good things - more vegetables, for example.

10. Turn off your TV
10. Turn off your TV

 A good way to encourage yourself to pay attention to how you feel after eating is to make mealtime and snack times a distraction-free experience.

Turning off your TV and sitting at a desk is a good place to start. Distraction-free eating brings us back to the idea of ​​connecting with your body's digestive system, what your food is really meant to do.

11. Give yourself some grace

Whether you're facing obstacles in the beginning or as the holidays approach, know that fighting overeating requires patience and commitment. 

It helps to allow yourself to eat foods that you really enjoy, because then you're less likely to overindulge. Giving yourself grace not only gives a little breathing room to your diet, but it's also sometimes a missing factor for people when it comes to maintaining healthy eating habits that can help reduce risk of overeating.

12. Feed yourself healthy stuff first

Whether you eat at home or choose from a line at the cafeteria, fill your plate first with the best food. People who eat at a restaurant tend to eat the first food they see, a study suggests. So think before you start packing on your plate. Prepare vegetables or whole grains before meat and fat side dishes.
Why do I eat too much? 

Sometimes, overeating happens sometimes. This is usually when you can get more food than before.

Other times, it becomes a fun and unhealthy habit that gets stronger over and over again - just like a habit does. The above steps, over time, may be enough to stop the habit.

 In some cases, however, there may be a more complex reason for your overeating.

When this happens, that's when it's time to think about why you're drinking more than usual," Arrindell says. "There may be a reason why this is a habit.

For example, you can use a diet to combat emotional problems - sometimes called emotional eating. Recognizing this behavior and managing your emotions is an important step in your journey to reduce overeating.

 Finally, in the worst cases, overeating can also be a sign of something more complicated: an eating disorder.

If you're eating too much, talk to your dietitian or doctor. Overeating can be associated with a desire to overeat, which is not something you have to do on your own and can be treated with the right help. 

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