When you overeat, you deprive yourself of optimal body performance as excess food can make you bloated and heavy with unwanted and hard-to-drop fat. While the temptation to overindulge can be strong, you can always avoid overeating by following these tips:
Eating natural, wholesome, unprocessed foods such as vegetables, fruits, whole grains, beans, nuts, seeds and lean protein such as chicken, turkey, beef, pork, fish, and eggs will help control your cravings for those sweet sugary foods as well as help you lose weight.
Processed and refined food products such as sweets, white bread and other foods that contain simple carbohydrates are quickly digested in the body, causing sudden spikes in the blood sugar level. The increase in your blood sugar level leads to a high which is quickly followed by a crash that leaves you seriously famished.
Your instinct naturally wants to take care of the urgent need for food, so you overeat to compensate for the unpleasant feeling of hunger biting at your stomach. However, whole foods are digested slowly, and they release energy into the bloodstream steadily without causing any sudden spikes in blood sugar levels. They make you full for longer and deliver more energy, effectively countering binge eating.
If you’re stressed, you don’t digest food properly and your stress hormones slow down your metabolism, so we need to just stop for a second take a breath before picking up those sweet sugary foods and ask yourself whether you need it.
Even if you’re eating a healthy dish, be sure only to serve yourself what you require and eat slowly. The brain takes 20 minutes after you start eating to know it’s full! If you’re hungry between meals, try to snack on fruits or veggie sticks and try not to exceed having 2*100-150 calorie snacks per day.
Binge eating can be extremely hard to stop, but you must be willing to make the sacrifice if weight loss and a healthy inside is a goal you wish to achieve. A simple way to eat the right amount of food you need is to eat with a small plate.
Using a small plate encourages you to eat a small portion and effectively prevent overeating. After eating the first portion, wait until you either become hungry or simply leave a few minutes before helping yourself to another portion with a small-sized plate. That way, you can identify the amount of food that can sustain you while controlling the tendency to overeat.
Be sure to have around 25g of fibre per day. It helps you feel fuller for longer, and we process fibre a lot more slowly. Do not go looking for convenience foods with high fibre foods as they will be heavily processed, opt for plenty of veggies every day, the greener and darker the veggies the better.
In addition to making you full faster, several studies have shown that dietary fibre helps to improve the gut health and enhance the ability of the body to lose weight. If you want to quit your overeating habit, make fibre a staple in your diet, and you will see that your craving for food will reduce naturally because you will feel satisfied quickly and full for longer.
Whether it’s using an app or just simply writing down in a notebook what you ate that day can help you see patterns that are reoccurring and help you manage them better in the future.
If you have a binge eating problem or are battling weight loss, it helps to have a food diary that can be used to track your meals quickly. Have you been overeating processed food lately? How many times do you drink alcohol per week? What time do you eat? What is the quality of your food?
Having this information at your disposal will go a long way in helping you make the necessary adjustments to your eating behaviour. A food diary doesn’t have to be complicated. If an app is too complex for you to handle, you can go the old school way by recording your food in a diary or notebook with a pen.
Most of us have too much to do, and too little time, which can lead to chronic stress, which makes you overeat. Detaching yourself from these situations for a workout, or even just 5-10 minutes of peace and quiet to meditate can help you manage your stress a lot better.
Overeating often stems from eating in a hurry, and the unfortunate result is the extra fat being stored on your hips and waist. When you want to eat, slow down and become aware of the food in front of you. Practice conscious eating by savouring every bite of the food, taking your time to chew and enjoy the taste of the food before going for the next bite. This way, you declutter your mind from the stress of life and force your consciousness to be present at the table.
When you are conscious, your brain quickly senses when you have had enough to eat and stops you from overeating.
Overeating is a serious problem that can lead to even bigger problems such as obesity and other health conditions caused by excess body weight. These tips can help you free yourself from this harmful habit and save you a lot of stress.