Here are 5 Things to Do to Help You Avoid Overeating
Even if you don’t have an eating disorder, it can be hard to break the cycle of overeating. Weight gain and the risk of developing a long-term condition, like diabetes or heart disease, can happen if you eat too much food over time. However, there are some ways that can help.
Put food away (after portioning).
It can be very easy to eat more than you need when you have your food right in front of you, such as when it’s in a plastic bag or in a box.
To help prevent overeating, put the remainder away right after one serving so that your next steps are not to grab more food. Another way is to use measuring cups and food scales on a regular basis.
Measuring will empower you to control the portions and make sure what you’re eating means success for your journey towards getting the body you want.
Eat your meals on a regular basis.
Cutting down on meals or skipping some altogether may work in some cases, but using this method, it’s easy to end up overeating later that day anyway.
Eating more frequently throughout the day helps decrease appetite, as well as your overall caloric intake. Smaller meals can also lead to lower insulin levels, which also makes us feel less hungry.
Keep your blood sugar levels stable.
Carbs with high glycemic indexes such as baked potatoes, white bread, sugary soft drinks, white rice, and others are more likely to make our blood sugar levels rise quickly and also fall quickly.
This sudden change in blood sugar has been shown to make people hungry and cause them to overeat.
Foods with lower glycemic indexes will help keep blood sugar levels stable and may help you eat fewer calories. People who want to eat healthily can eat nuts, minimally processed grains, beans, oatmeal, and brown rice.
Replace sugary drinks with water.
Sugary drinks like soda, energy drinks, sweetened tea or coffee, and juices could make you gain weight and make you more likely to get certain diseases, like diabetes.
People who drink sugary drinks with their food may also eat more than they should.
People who drank sugar-sweetened drinks with their meals ate 7.8% more food than people who drank water with their meals (17 studies).
Choosing water or unsweetened tea and coffee over sugary drinks may help you eat less.
Remind yourself to check in on how you’re doing.
Overeating can be the result of feeling depressed or bored, which often stems from compromised serotonin levels in the brain.
Simple changes in your daily routine that help boost your mood as a way to relieve stress, on the other hand, can “refresh” you enough to be able to get a handle on your cravings for chocolate, sugar, and other comfort foods thought to keep bad feelings at bay.
Overeating is not rare.
It is very common and a lot of people struggle with it. But that does not mean you should live with it forever, especially if you’re suffering from the consequences.
Luckily, there are ways to improve your eating habits and overcome eating disorders. Try to do something you love each day, or try a new activity. If this doesn’t work, perhaps it’s time to seek professional help.
Take a look at the steps above as a starting point to help establish a new routine, and make feel free to reach out if you need assistance if you’re still struggling 