People who overeat can gain weight and increase the risk of chronic diseases or obesity. Eliminating all types of bad eating habits is a difficult task requiring dedication and commitment. Many people try to change their eating habits and stop overeating. Stop overeating is difficult, but certainly not impossible. There are a few simple steps to change behavior and stop overeating forever.
Get sufficient sleep.
Always get eight hours of quality and sound sleep every night. You will reduce cravings and normalize fat-regulating hormones. One study found even a partial night’s sleep deprivation contributes to insulin resistance, paving the way for obesity and Type 2 diabetes.
Order a small portion at restaurants.
When you’re out to eat it can be difficult to eat small portions or stick with a single item.
- Restaurants offer huge list of the tempting appetizers, larger entrees and dessert courses. Not only do you have to deal with larger portion sizes, you may be tempted with multiple courses.
- Consider ordering an appetizer for your entrée. These are generally smaller, but big enough to satisfy you for dinner.
- Be mindful of the complimentary bread, chips or crackers that are served. These are easy to overeat when you’re hungry and waiting for your meal to arrive. Consider asking your server to skip these or only bring alittle serving.
- Speak to the server about the portion size before you place order. If it’s an outsized meal that would feed two people, ask them to bring half the meal to you and put the opposite half during a to-go container.
When you swallow food, there’s a large delay before you are feeling any satiation from it. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we actually need. And the faster we eat, the more we tend to consume, particularly afterward during a meal.
Get Your Stress Under Control
It seems as if there’s always something stress us out, whether it’s a gathering at work or a family issue. This stress not only wreaks havoc on your body physically, causing everything from chronic high vital sign and diarrhea, to headaches, pain and more, it’s causing you to overeat.
When stressed, your body releases cortisol, which also happens to increase appetite. Whether you’re hungry or not, your body is craving food, and to soothe that “hunger” you eat. In many cases, you end up eating high-fat, sugary foods, making the overeating even worse.
The right exercise will assist you reduce , maintain weight loss, and control your appetite so you don’t overeat. Aim for a minimum of half-hour of walking a day . Numerous individuals regularly require progressively energetic, supported exercise to turn around serious diabesity and standardize eating. Make it fun: Run, bike, dance, play games, or jump on a trampoline.
Use smaller sized plates when eating at home.
If you start using smaller plates when you’re eating at home, you may be able to control your portions and prevent yourself from overeating.
- Usually salad plates or appetizer plates are smaller than typical dinner sized plates and can prevent you from eating large portions of foods.
- Some studies have even show that using certain color plates can help your be satisfied with less foods. Go for blue colored plates to help you eat less at each meal.
Eat when you are not hungry
When you get really hungry, you overeat. I know, groundbreaking stuff. When you overeat, you are feeling full, on the other hand your insulin levels spike, causing you to feel tired, then hungry again … so you overeat again.
Rather than attempting to oppose hunger, beat it to the punch. If you eat when you’re either not hungry or only slightly hungry, you’ll eat less and have a tendency to eat more slowly. Eating less throughout the day is great, but having more energy is certainly a pleasant bonus, too.
Remove serving bowls from the table when eating.
- Place the food on your plate and walk off from the serving bowls.
- When bowls and serving platters are on the table, individuals are likely to eat more than if they pre-serve themselves and then sit down.
- Keeping them off the supper table will assist you with opposing the compulsion to scoop extra helpings onto your plate.
- Keep all food in the kitchen instead of bringing the extras to the table with you.
- Another good option is to place the food away before sitting down at the table. Even when you go back to the kitchen to put dishes away, there is no food to nibble on while you clean up.
Read also What to do before, while and after eating