How to stop overeating?

Did you overeat? Most people are not even aware that they are overeating until they gain a lot of weight or become obese. Overeating is quite common in people who are overweight or obese or suffer from an eating disorder. Overeating is a term used for people who eat more than needed without notice. If you overeat as well, time to stop right now. Because it is harmful to your health because it causes obesity, heart problems, type 2 diabetes, etc. So, you must learn the ways to stop overeating and to keep yourself healthy. Log on to https://bariatricbrooklyn.com/ to learn more about weight loss surgery 

Learn 5 effective ways to stop overeating in this article.  

5 Ways to stop overeating 

Overeating is one of the main problems in overweight and obese people. Follow these steps to curb overeating and promote healthy eating habits.  

1. Avoid distractions:  

It is the most common habit in people who overeat. While eating people tend to watch something like a movie, TV series, etc. on T.V., smartphone, or laptop. And this habit distracts them from how much they tend to eat and how much they actually eat.  

According to a review of 24 studies, it is found that being distracted while eating tends to increase your food intake more significantly compared to people who eat their food with attention.  

So, make sure when you eat your meals or snacks try to focus on the food you are eating (instead of distractions that make you overeat your snacks and meals).  

2. Add fiber-rich foods to your diet:  

Eating fiber-rich foods in your diet can help you prevent overeating because fiber can satisfy you with the feeling of fullness after eating. Additionally, fiber-rich foods don’t add too many calories to your diet. So, you don’t need to reduce the amount of food you usually eat.  

A small study from 2015 shows that when participants eat oatmeal for breakfast feel fuller for longer periods and eat less at lunchtime than people who eat cornflakes or had water in their breakfast.  

This is the reason that the Food and Drug Administration (FDA) recommends that people should add fiber to their diet so that they feel full for a longer time and prevent overeating.  

Fiber-rich foods include – whole grains, leafy green vegetables, nuts and seeds, oats, whole fruits, beans, lentils, etc. If you eat 2,000 calories a day then, you should aim to eat 25g of fiber each day to avoid overeating.  

3. Do not skip meals: 

Many people, due to different situations intentionally miss or skip meals in the morning. While people believe it makes you lose weight, it does the opposite. Why? Because when you go to eat your lunch or dinner, you tend to eat more to compensate for your hunger and lack of energy, as a result, you end up overeating when you get a chance to eat.  

CDC (Centers for Disease Control & Prevention) also found skipping meals is the most common cause of overeating which leads to weight gain as time goes by. On a similar note, researchers recommend that eating breakfast can help you manage your appetite and lower the risk of overeating throughout the day. So, you should eat breakfast, lunch, and dinner at regular times each day to manage your eating habits.  

4. Manage your portion size:  

Portion size plays a very essential role in how much you are going to eat. Because when you have generous portions on your plate, you eat more than you require. That happens unintentionally and leads to overeating. That’s why you should use a smaller plate to reduce your portion size and manage your eating. That’s how you can trick your mind into eating less and still feel satisfied.  

To practice good portion control, here are certain tips you can follow:  

• When eating at a restaurant or hotel, try to split entrees or main meals with other people.  
• Ask for a to-go box for half your meal immediately. 
• Place your food on small serving plates instead of leaving the serving dish on the table. 
• Avoid eating food immediately out of the packet. 
• If you eat from containers, then always put small portions of snacks in bowls especially if you’re out.  
• Use smaller plates, bowls, or containers while eating.  

5. Practice mindful eating: 

Mindful eating is one of the best ways to prevent overeating because when you practice this eating technique you are more focused on your eating, current moment experiences, emotions, and thoughts in a non-judgmental way.  

A 2014 review of 21 studies found that mindful eating can improve eating disorders (such as binge eating and emotional eating).  

To practice mindful eating, you need to focus on your sensations when you chew your food, how it smells, tastes, its texture, and other qualities it possesses. While doing this, also focus on the thoughts and emotions that your eating causes. This way you also notice the signs of feeling full and stop your eating. Keep practicing every day to incorporate this technique into your routine. 

When to see a doctor? 

If you have concerns about your diet, eating habits, or ability to control your appetite, then you should talk with your doctor and dietitian. Because many people have trouble changing their old habits and overeating is a part of their health condition.  

If you are diagnosed with an eating disorder, then seeking help from a doctor is necessary. Binge eating disorder (BED) is the most common eating disorder in the US and it can lead to serious health conditions such as type 2 diabetes, obesity, stroke, and heart disease if left untreated. 

Eating disorders are treatable and you can manage them easily with medication or psychotherapy.  

Overeating is a common habit that many people have nowadays. But with the above-mentioned tips and some guidance from your dietitian or nutritionist, you can avoid overeating permanently and develop new healthy eating habits to keep yourself fit and healthy.  

If you need advice from a professional on managing your overeating habits, need help with weight loss issues, or want to learn more about types of bariatric surgery like Gastric sleeve surgery, Laparoscopic surgery, Gastric bypass surgery, Sleeve gastrectomy, or LAP band surgery? Call us on +1-347-384-5690 to get a consultation from us. Doral Health and Wellness has one of the best bariatric doctors and surgeons to treat obesity and weight problems. Book your appointment and walk in at 1797 Pitkin Avenue, Brooklyn, New York 11212.