What is overeating?
Overeating is the act of eating past the point of feeling full. It can be triggered by many things including enjoying a particular meal, the desire to clean your plate, stress, a lack of self-control, or even simply overindulging a craving.
When you overeat, you're likely to feel tired and sluggish afterwards, bloated, have acid refluxes, heartburn and sometimes nausea. Therefore, it is important to always try not to overeat. However, because it is often easier said than done, here are 25 simple ways to stop overeating:
1. Identify your triggers
Finding out why you overeat is the first and most important step in discontinuing the habit. Some people tend to overeat when they are distracted by the presence of their loved ones or technology, others by their emotions, etc. Find out what leads you to eating more, as well as how regularly you do so, and you'll be a step closer to eradicating the habit.
2. Practice mindful eating
Mindful eating is a meditative approach to eating that focuses on savouring the experience of a meal by focusing on your senses (how the food looks, how it smells, and how it tastes). By paying full attention to what you consume and how you consume it, you're less likely to overeat because you get wholly involved in the eating experience. With mindful eating, you learn to appreciate the joy of eating, and will likely also notice when you get full, as well as when you do overeat.
3. Be kinder to yourself
Be kinder to yourself, especially if you're on a fitness journey. Striving for perfection sometimes leads to giving up too quickly at the sight of difficulty. Remember that overeating is absolutely normal, and even if you find yourself overeating more times than you'd prefer, avoid shaming yourself for it, or even giving up on your fitness goals because of it. Guilt and shame can likely lead to more overeating, so if you overeat while on a fitness journey, drink water, plan a workout, and plan your next meal.
4. Plan your meals
Another great way to reduce overeating is by planning your meals. By planning your meals as often as you're able to, you reduce the likelihood of impulsively eating, as well as increase the opportunity to pick healthier foods. Plan all your main meals as well as snacks so that you don't have to worry about what you eat, especially when your days are busy.
5. Stay hydrated
Thirst can often be mistaken for hunger, so be sure to keep a bottle of water nearby. Drinking water regularly can also keep you on track of your water goals, and is beneficial for any weight loss or fitness goals you may have.
6. Limit processed foods, but don't outright ban them
A scientific study published in 2019 suggests that processed foods increase hunger hormones and decrease appetite-suppressing hormones, which increases the risk of overeating. Therefore, if you want to reduce overeating, limit processed foods, however, do not outright ban them. Banning processed foods from the get-go tends to have the opposite effect than what is desired— that is, you're likely to overeat when you eventually find yourself eating the foods you banned. So for the most part, pick foods with healthier and fewer ingredients, but occasionally pick those processed foods you thoroughly enjoy.
7. Chew your food thoroughly
Not chewing your food thoroughly leads to not feeling satiated and can cause overeating, digestive issues, and weight gain. When you rush through your meals you do not realise that you may be full when your plate is empty, which increases your chances of refilling your plate and rushing through meals makes it harder for your body to break them down to nourish and fuel itself. All this can lead to bloating and weight gain, so it is important to take your time when having a meal. Aim for chewing for your age plus 10, which will see you breaking down the food thoroughly before swallowing.
8. Eat from a plate
This may seem obvious for your main meals, but should also be the principle for snacks and any extra things you decide to eat. Eating from a plate will allow you to clearly see how much of that food you've portioned to eat, which can help you reduce or increase in accordance with your needs and goals.
9. Use smaller utensils
If you find yourself overeating when eating from a plate you normally use (maybe because of the habit of clearing your plate), use smaller utensils. Using smaller utensils will help you eat less if you're trying to lose weight, and will help you stop overeating. Also pick a teaspoon to eat with instead of a tablespoon, and opt for a smaller glass when drinking coldrinks or juice. However, always pick a larger glass for water.
10. Learn portion control
If you don't have smaller utensils to help guide you, use what you have: your hands. An empty stomach is about the size of your fist, so you can control your portions by aiming not to exceed the size of your hand when serving your meals. You could, for example, aim for carbohydrates to be the size of your longest finger and the width of at least three fingers, proteins to be the size of your palm, fats to be the size of your pinkie (or half of it), and free vegetables to fill the rest of your plate. Try not to be too stringent about portion control because it can easily lead you to overeating, especially if you do not balance out your macro and micronutrients. Your fitness goals should also determine your portions, but this simple guideline can help you limit overeating, particularly when it leads to the aforementioned symptoms.
11. Follow your body's cues
In the same way that your body signals to you when you're hungry, it will also clearly indicate to you when it has had its fill. Follow these cues diligently to avoid overeating.
12. Keep a food journal
If you're not a fan of trends, you'll probably dislike the idea of keeping a food journal, which has gained popularity in recent years, however, a food journal can be a great companion to help keep track of your eating habits, meals, and can be especially useful for helping you keep track of any overindulgences you do. You can then use this information to decide whether your overeating is an indicator of a serious problem or not. We have a weight loss workbook that is packed with planners and journals, nutritional guidelines, workouts and meal plans, and pages to help you keep track of what you eat while on a 12-week weight loss journey. Be sure to check it out.
13. Choose filling foods
When looking to prevent overeating, it is essential to pick filling foods to add onto your plate. Filling foods are foods that promote satiety for longer, like protein. Protein rich foods include chicken, fish, eggs, lentils, beans, nuts, and seeds, cottage cheese and greek yoghurt, tofu, quinoa, as well as lean beef. Adding them to your meals or snacks can help you feel fuller quicker, and for longer, limiting the chances of overconsumption.
14. Add free fruit and vegetables to your meals
Free fruit and vegetables are produce that do not have enough calories to impact your diet or total calorie intake negatively. As such, you're able to eat as much of this produce without needing to worry about weight gain, the negative impact of overeating, or the risk of lifestyle diseases. Free fruit includes passionfruit, lemon or lime, and berries (strawberries, raspberries, blueberries, blackberries), and free vegetables include kale, lettuce, fresh tomatoes, sprouts, peppers, carrots, peas, pumpkin, asparagus, celery, spinach, gem squash, mushrooms, brocolli, chillies, garlic, ginger, green beans, eggplant, cabbage, and zucchinni.
15. Keep healthy snacks at hand
Sometimes you get hungry even after eating an appropriately filling meal, and had a snack. This is about the time you would add a smaller healthy snack to consume, instead of reaching for an extra meal. Snacks like a few tablespoons of greek yoghurt with berries (protein-rich with free fruit to leave you satieted for a little longer while impacting your total calories mildly), or a whole fruit with a cup of water or milk would do the trick.
16. Get active
This one is different, and might not be what you expect to help you stop overeating, but one of the great benefits of exercising is its ability to help regulate your appetite, temping down your desire to overeat. You don't have to commit to a rigorous workout program, however working out for a minimum of 75 minutes a week can help get you active, so try your hand at speed walking, tennis, dance workouts, or simple bodyweight workouts to build your strength, endurance, and regulate your appetite.
17. Avoid emotional eating
Emotional eating is one of the ways many people find themselves eating more than they need to. Keeping a diary or journal, a food journal, or finding constructive ways to deal with any emotions can help combat emotional eating. Find someone you trust to talk to about how you're feeling, listen to an audiobook or read a physical book, find adult colouring books, engage in a fun workout like dancing, listen to your favourite music, etc. instead of reaching for a plate of food when you're feeling down in the dumps.
18. Limit your intake of alcohol and other sugary beverages
Alcohol lowers your self-control and inhibitions, increasing the likelihood of overeating. Sugary beverages, on the other hand, can cause a spike and drop in your blood sugar, also increasing your chances of eating more than necessary. By limiting the amount unhealthy beverages you consume, you remain in better control of what you eat, regardless of the setting.
19. Always try a glass of water before choosing a plate of food
Sometimes what we think are hunger pangs are simply thirst cues, so before you reach for a plate of food, try a glass of water and wait a few minutes. If the pangs persist, you're likely hungry. Also consider how long it has been since your last meal. To feel fuller quicker, also reach for a glass of water before beginning your meal. This will help you feel fuller, and is also great when you're trying to lose weight or control your calorie intake.
20. Avoid getting too hungry
A serious dip in your blood sugar can result in your overeating because you're likely to eat faster or choose foods that are less healthy because they will help raise your blood sugar quicker. Set a timer for all your meals and commit to eating at those scheduled times to avoid getting too hungry, as well as avoid overeating.
21. Wait 20 minutes before getting a second helping
Your body needs a minimum of 20 minutes to send signals to your brain indicating that you're satieted from your meal, so after cleaning your plate, give yourself 20 minutes before your second helping. If 20 minutes pass and you still feel like a plate of food, try drinking a glass water beforehand and wait it out a bit. Sometimes, your body may just need liquid courage to kickstart satiety and digestion.
22. Get enough sleep
Not getting enough sleep may affect your dietary choices. Being awake for longer means you're likely to get hungry, and if prompted by a desire to indulge or even frustration from your lack of sleep (as is likely the case for someone with insomnia, for example), you might end up overeating. On the other hand, getting enough sleep is linked to an increase in appetite-regulating hormones. Enough sleep varies from person to person, but the average adult requires about 7 hours of sleep each night.
23. Find ways to reduce your stress levels
If you're able to, deal with issues that increase your stress levels as they come. Dealing with stressful issues directly will help reduce your overall stress levels in the long run, aiding in the reduction of opportunities to overeat. If you aren't able to deal with the stressful event (for example your stress results from financial issues, disappointment, etc.), find other ways to cope with the stress to avoid emotionally eating. Remember that after the stressful event passes (stressful events are often guaranteed to pass), you will be left reeling from the side effects of emotional eating.
24. Seek support
If you suspect your overeating is not a result of occassional blunders or you're worried that it is getting out of hand, seek support. Look into talking with your loved ones about it, or simply seek assistance from a professional (dietician, therapist, your general practitioner, etc.). Only you will be able to determine whether your overconsumption is straying from the norm or not, but perhaps keeping a food journal may help guide your determination, so consider keeping one.
25. Focus on building healthier habits
You do not need elaborate habits to help steer you from overeating. Waking up earlier, planning your meals for the week, finding hobbies that make you happy, eating healthier, exercising more days in the week, reading more, getting a workout buddy, or building a small community of loving people around you can help prevent overeating. Remember that overeating can be caused by a number of factors, so finding ways to keep stable and happy can see us happier, fitter, and overeating less.
Do consult a medical professional if you're looking to embark on a lifestyle change, especially if you're on chronic medication or have other conditions.
Have you tried any of the above tips or do you have strategies that you use to help prevent overeating? Are there specific eating patterns that you follow? Share with us below, we'd love to hear from you!