How to prevent overeating
Overeating or eat too much is refer to the consumption of excess food in relation to the energy used that leading to weight gain and often obesity. It can be considered as an eating disorder. Overeating can sometimes be a warning sign of binge eating disorder or bulimia.
Many people are overeating for different reasons. For example; people overeat during festivities or while on holiday, unstable emotional due to stress, irritation and frustration, or it is a habit.
The act of eating is in itself an appetite stimulant. It is difficult to overcome overeating. It can be harder than quitting smoking or alcohol or even in some cases, drugs. In fact, there are many simple techniques you can use to get your eating under control and many of them don't even require you to be on a formal diet. Here are some tips to avoid overeating, banishing binges and escaping from emotional eating.
1) Drink water.
Drink a glass of water as soon as you sit down for your meal. Make sure that you finish it before taking your meal. It makes you feel fuller.
Feelings of hunger are directly related to dehydration so make sure that you are getting plenty of water at least 2 liters during the day.
2) More fiber.
Enjoy a bowl of broth-based soup like Minestrone or a salad with low fat dressing or other vegetable broth soup just before your entree. It will give you filling fiber and some servings of vegetables. Doing so will curb your appetite and give your diet a fiber boost.
3) Keep your appetite.
Keep your blood sugar at an even keel all day long by not going any longer than 5 hours without having something to eat. Stay away from sugary drinks such as carbonate drink, margaritas and drinks with lots of fruit juice when you go out and stick to plain water or drinks with fewer calories like gin and tonic. If you cannot do that, cut your drinks in half.
4) Watch what you eat.
Take half of your normal serving. Put half of what you normally eat in your plate. If You will eat whatever is on your plate and if you are still hungry, you can always eat a little more.
Measure what you eat can stop overeating habit. It is irritating to measure everything but you might want to take a look at any packaged foods you eat and see what a real portion is. Stick to the recommended portion size.
5) Eat slowly.
It takes about 30 minutes for the stomach to feel full. That means if you eat until you are full, you are actually overeat, over full and should feel very bad in about 30 minutes. Take your time to chew each bite slowly and enjoy the flavor. Allow your stomach to catch up with what you've just put in it. Stop eating when you feel full.
6) Avoid temptation
Keep away from your favorite restaurants and fast foods where you know you are likely to overeat. Always eat before you go grocery shopping, parties and events. You won't be tempted to eat when you are already full.
7) Set a stopper.
A stopper is any food, drink or activity that signals to your brain that eating has done. Common stoppers are a chewing gum, a cup of hot tea or brushing your teeth. You can be creative in finding your own stopper. The main key is to consciously tell you that eating done. By stating this to yourself you are building a connection in your brain that will make it easier for you to stop overeating.
8) Treat yourself.
You never want to feel depressed, because you can eat anything you want in control. If you find yourself craving ice cream, go ahead and treat yourself to a child's cone or a small frozen yogurt sundae. Have a few pieces of chocolate but don't eat the whole box.
Listen to relaxing music such as jazz and classic music during meals. Relaxing music will help you eat slower and digest easier. Make the atmosphere nice so you won't be tempted to rush and overeat
When you feel a binge coming on, exercise is a great way to cheer your mood and get your mind of food. It also helps to release stress.
You may have some difficulties to follow these tips along the way, but as long as you pick yourself up and get back on track you will be successful.