How do I stop myself from overeating?
Last Updated: 01/05/2021 at 4:50pm
Graham Barrone, Adip ICHP, MCBT
If you've found that your quality of life has reduced because of anxiety, fear or some kind of mental hurdle that you just can't get over then lets chat.
Top Rated Answers
I overeat a lot too so I try to do other things. I have noticed that I over eat when I watch tv so I don't allow myself to eat while I watch tv. I also notice that I eat when I am bored so when I notice I am bored I try to go see a friend instead of eat. Another helpful thing I do, is I try to keep as little food as possible in my room so I just don't eat it when I have low self control
The simple answer is to stop when you're no longer hungry, but this is easier said than done. The easiest way is to make a habit of no longer eating once you've finished your meal. This means taking a bowl or a plate and deciding what portion you're going to eat today. Example: pouring a bowl of cereal. Once that bowl of cereal is eating, your meal is over for that day. Eventually you will be used to abiding by the portions you've decided upon and can control your eating habits much more easily than before
Being mindful of what you're eating can help prevent overeating. Being able to feel, taste, smell, every bite helps you feel full sooner.
Practice self control, keep your mind off of food by staying busing, going for a walk, listening to music, talking to a friend, etc..
Every time you're about to eat something, stare at it and think. Is eating this going to help me? Will it make me feel better? After I eat this, am I going to be satisfied or regret it? Just overthink it. That helps me quite a bit. If that doesn't work, grab a rubber band and put it on your wrist. Every time you're about to over eat, flick yourself with the rubber band. Hard. Hopefully it'll stick in your head so next time you go to get extra food, you'll associate over eating with pain.
Know what a normal portion is, and even if you want more, make sure you discipline yourself. Tell yourself, "No, enough is enough, I can have more of this another day."
Make a general plan for your diet and have someone to remind that you are not supposed to eat more than what is needed.
I think it would help to eat light snacks throughout the day to try and trick your mind that you are eating more than you actually are.
You are in control of your body and mind. If you let your mind take control over you, then you do things that you do not want to do yourself. Be strong and take control! Teach your mind to things you want or do not want and what is best for you!
You can start by getting used to eating at certain points in the day and only having 3 to 4 meals a day
Try eating 6 small meals a day. If you are still hungry eat healthy snacks such as a banana or yogurt. Also drinking water with your meals can help fill you up as well.
I have this problem myself, I use food to manage my emotions. I find if I am in control of the food in the house I am able to control how much I eat. For example if I do the food shopping and buy healthy products/ limit the amount of junk food available, it leaves me with less food to consume during the times I am at risk of a binge. Although this method forces me to face my demons and deal with my feelings I often feel a lot better for it and no longer have the added guilt from overeating.
I help stop myself from overeating by drinking plenty of water. I try and drink water with each meal, in between meals and before meals. I also give myself smaller quantitites of food and only then if I am not full will I go for more food.
So far, I have never been able to stop overeating without willpower, but I've found one person with an interesting method I'd like to try eventually. Check out this video: https://www.youtube.com/watch?v=oBVD7PKCQ6Q
by putting limit to food to eat.plan ahead and follow compulsory then you can stop overeating and not be obese
Stop yourself at the shop, if you don't buy it you can't eat it, and then everytime you fail try again and never give up. You can either go cold turkey or cut back slowly, buy less food you are prone to over eat on or only allowing yourself one or two treats.
Only buy the recommended amount of food and avoid over buying or over cooking. Urges to eat can sometime stem from boredom, so figuring out the difference between hunger and just being bored can help you stop overeating.
Keeping a food diary can simultaneously help us remember what we've eaten, keep track of our eating patterns to recognize healthy or unhealthy habits and also let us appreciate our food more! Writing down what or how much was eaten makes us aware if we overeat so that we can plan our future meals to be more appropriate and healthy!
Whenever you feel like you want to keep eating, take a step back and do something else like jump! or go outside and look at the sky or simply have some water, or sparkling water. You can make water more fun by adding some fruit in there
People overeat for many reasons. Some people eat too much when feeling stressed, while others overeat due to lack of planning or comfort-eat. There are ways that can help overeat. 1. Pay attention to what you eat - Often times, people tend to over eat because they do not pay attention to their meals. It is important to eat healthful portion sizes; you can do this by placing food on individual plates instead of leaving the serving dish on the table (limiting the amount of food you take). You could also use smaller plates/bowls/containers to help you get used to this. 2. Eating slowly- according to research, people that eat slowly have a lower body mass index (BMI) and often eat smaller meals and get full quicker. 3. Removing temptations- It is tough to stick to a healthy meal plan when the cupboards and fridge is filled with unhealthy foods. It is important to refrain from over stocking unhealthful foods, as it is a common trigger for people who often over eat. 4. Eat fibre-filled foods- Eating both soluble and insoluble fibre can help people feel full for longer, which helps prevent the need to overeat. Fibre is a type of plant carbohydrate that occurs in many foods, including: whole grains, nuts and seeds, beans, peas, and lentils, many vegetables (including sweet potatoes and leafy greens), oats and oat bran, as well as many whole fruits (especially berries and fruits with peels). 5. Eat more protein-rich foods- Protein rich foods tend to create a longer lasting sense of fullness and satisfaction than other foods (especially at breakfast!). Try eating high protein yogurts and yogurt drinks, fish, poultry or lean beef as well as protein powders (which people can add to smoothies and shakes). Make sure to watch your plate and eat regularly, as skipping meals often causes overeating, leading to weight gain. Research also suggests that eating breakfast helps control appetite and reduce overeating throughout the day. Try eating smaller (but healthier) more frequently. It is also important that you look after your mental wellbeing, if the reason you overeat is due to stress or any other mental related trigger. Don't be afraid to ask for help. 7 Cups listeners are always here to help you. I hope you find this helpful!
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