Tips to Stop Overeating
Controlling and maintaining a healthy weight can be difficult. By taking steps to actively be aware of, and control, your eating habits you can more easily manage your weight to reach your goals.
There are many common reasons for overeating. One of them is that you simply allow yourself to get too hungry. Keeping yourself on a strict diet and limiting calories can result in hunger and be nearly impossible to keep up long term. If you keep yourself deprived of adequate food, you're likely to cave in and binge sooner or later.
The best way to eat right for weight loss is to eat more often and eat enough to keep yourself full. Choose the types of foods that you eat carefully. A good balance of protein and healthy fat will keep you feeling satiated much longer, preventing you from binging and eating empty calories later. Try to keep carbs and sugar to a minimum.
If you're on the go and don't have a lot of time, try a meal replacement shake that is high in protein. This protein powder is perfect for keeping you energized and satisfied so you're not tempted to snack between meals too much.
Another common reason that a lot of people tend to overeat without realizing it is they are not measuring out their portions. You need to be aware of how much you're eating. Familiarize yourself with portion sizes and stick to them.
You can make this easier by planning out your meals in advance. Do some meal prep so you can just grab your lunch and go to prevent you from being forced to use fast food options.
Be Mindful of What You're Eating
Sometimes people simply don't pay attention to what they're putting in their bodies. It's entirely too easy to eat out of boredom or when you're distracted watching TV, so you aren't even aware of how much you're consuming.
Try to pay attention and only eat when you're actually hungry. Slow down and enjoy your food and chew slowly. Track your meals, including the number of calories in the foods you eat.
Food is often used as comfort for highly emotional situations or even as a reward for success. If you find that you are reaching for high calorie snacks and meals when you're upset, angry, or sad then you should make an effort to avoid these triggers or find healthier ways to deal with these emotions.
Instead of eating too much when you're stressed out, anxious, or excited about something, do something else instead. Call a friend and catch up. Go for a walk alone or with someone else. Do some kind of physical activity or otherwise distract yourself so you don't use food as comfort.
A self care practice is a good way to start. Pamper yourself with a relaxing bath or scalp massage. Focus on caring for your body instead of filling up with food you don't really want.
You may want to consider journaling to track your feelings and find patterns so you can more easily avoid your triggers in the future. If you notice that certain situations are usually problematic for you, such as going out for drinks after work and therefore eating too many appetizers, try suggesting healthier alternatives. You don't have to limit your socializing, just plan better and arrange to meet at a friend's house or go for a picnic. That way you can better control the types of food available and opt for healthy options.
If you just take some time to pay attention to your daily routine, you're likely to quickly notice some unhealthy patterns that you didn't even realize were happening. If you are more mindful of what you are eating, how much, and why, you can soon figure out alternative ways to go about your day so you can approach eating in a more healthy manner.