How to Stop Overeating
A large number of individuals fail at achieving their goals when they decide to go on a diet. However, contrary to popular belief, it is not because they lack willpower or they are lazy. For the most part, diets fail because of rigid restrictions.
When your caloric intake is drastically reduced, danger is immediately perceived by your body. There is an inner alarm system that safeguards you against starvation; therefore, when calories are drastically lowered, the system becomes activated and slows down your metabolism. This plunges your body into starvation mode and causes you to overeat. When you stop dieting, you almost always regain the lost pounds and even more.
The majority of those who skip breakfast and lunch can attest to going home and pretty much eating everything they can get their hands on. After going on that food rampage, a number of individuals end up feeling sick, stuffed and guilty. In addition, many have major regrets about the amount of food they put into their body.
This happens to even the most reasonable people who know they should not overeat. These individuals are not morally corrupt, weak-willed or self-sabotaging. Thankfully, overcoming this problem does not require years of therapy. All that is required are the right tools to teach you how to stop overeating.
Learning the Art of How to Stop Overeating
The answer is directly related to the genetic programming of your system. Your body was intended for individuals to gain weight. Additionally, your body does not react well when adequate calories are not provided.
There are many overweight individuals who truly do not eat a whole lot of food but struggle to lose weight. Many of these individuals have gone through failed diets and a series of weight losses and gains. Constantly dieting takes the body through this cycle over and over again.
There is also a popular belief that personal irresponsibility has caused the obesity epidemic. It has been widely suggested that overweight and obese individuals should simply learn to exercise more self-control. They should do what it takes to avoid overeating and lower their intake of processed food and sugar-sweetened drinks. However, science has a different view. Processed foods and those laden with fat, sugar and sodium are biologically addictive.
There are few individuals who would sit and eat 3 bowls of broccoli; however, there are many who would have no issue with polishing off 3 or more bowls of ice cream. This stems from the brain’s primitive neurochemical reward centers that dominate normal willpower.
Where food addiction is concerned, these behaviors overpower the normal biological signals that manage hunger. There are few people who would choose to be fat. Human beings are actually wired biologically to yearn for processed or sugary foods and to consume as much as possible.
Additionally, stress, lack of sleep, hormones and the constant demands of life are also factors that can add up to a night of binge eating. When your overeating gear is in full drive, you could end up eating junk like a large box of pizza and a big bucket of ice cream.
Fortunately, there is power to normalize your eating and none of the approaches require you to count calories. A number of measures will be highlighted to assist you in losing weight, keeping it off and lowering the risk of developing certain lifestyle-related diseases. Below, some of the common culprits of overeating are identified. In addition, there are some helpful and healthy tips on how to stop overeating:
Consume Real Food
The single most essential way to avoid overeating and lose weight is to consume a diet rich in whole, unprocessed foods. This means consuming foods like fruits, vegetables, beans, whole grains, seeds, nuts and olive oil. You can also eat organic, grass-fed or range animal products like lamb, poultry, beef and eggs. Salmon can also be quite beneficial to those who are trying to lose weight.
Do Not Solely Depend on Salads
Adding more dark, leafy greens and cruciferous vegetables into your diet is undeniably valuable. However, you could possibly be doing it incorrectly. In theory, eating salads is a remarkable thing as veggies are packed with nutrients and low in calories. Nonetheless, your body will not be properly nourished if the salads are primarily made up of greens, without the inclusion of more significant, energy-providing carbohydrates. These are needed to fuel your muscles and brain. There should also be a protein source to keep you feeling satisfied.
Without these nutrients, it is highly likely you will feel hungry and tired shortly after eating. You could end up craving more fuel, which could cause you to overeat. This can be fixed by adding a small amount of a quality carbohydrate to your salad. This could include beans, quinoa, corn, sweet potatoes or peas. Eggs, edamame, shrimp, chicken or another healthy protein source should also be added.
Get Rid of Tempting Foods
Having the wrong types of food in easily-accessible locations is a sure way to give in to temptations. The best way to avoid this type of enticement to overeat is not to buy the wrong types of food and put them in your home, office or car. If junk foods are well within your reach, it is highly likely that you will eat them.
To solve this problem, ditch the unhealthy snacks and place bowls of your favourite veggies and fruits on the counter or desk. In essence, rid your counter, cupboards, fridge and all your hiding places of foods that will tempt you to overeat.
Avoid Multitasking Mistakes
Multitasking is infamous for fostering the habit of overeating. Many people love to eat in front of their television and computer. In addition, a number of individuals eat while reading a book or driving a car. Our stomachs contain ‘stretch receptors;’ whenever food gets to the stomach, a signal of satiety is sent by the stretch receptors to our brains to acknowledge fullness.
However, if you are distracted by other activities, the signal will not work. Research has indicated that an individual can easily consume hundreds of additional calories by simply not paying attention.
This pitfall can be avoided by practicing mindful eating. Shut down all the distractions around you, quietly sit and fully concentrate on your meal while eating. This can completely and positively alter your eating experience. It is also a remarkable way to avoid overeating.
Do NOT drink water to get rid of the hunger – this is not good idea. Follow nature and drink when you are thirsty and eat when you are hungry. Take along a water bottle with you and take several sips throughout the day. Try to consume at least one cup of water between the meals, however wait minimum 1 hour after the meal and drink warm water or tea. No ice water please!
Fight Food Fatigue
Amazingly, human beings make roughly 200 food choices per day. This causes us to become fatigued near the end of the day. To assist you in gaining control of your overall intake of food, meal planning is vital. This helps you to significantly lower the food choices you make each day. It also helps you to avoid overeating.
Do Not Consume Processed Foods
A number of individuals are literally consuming chemically-engineered foods that are designed to trick the brain into thinking we are still hungry. These foods essentially lack actual nutrition and are calorically dense. Therefore, it takes more and more consumption of the food before the brain receives the message that fullness has been achieved.
Furthermore, these heavily-processed foods are laden with the particular flavorings, additives and textures that have you consistently going back for more. As a substitute, eat veggies and fruits and avoid eating these highly processed foods.
Manage Your Stress
Your spouse, job or a significant change in your life can be the source of incredible stress. That could cause you to overeat as stress hikes up your cortisol levels. This, in turn, promotes hunger and could trigger overeating. Extended periods of elevated cortisol levels can put you at increased danger for weight gain.
As such, it is important to practice stress management techniques. These include walking, praying, meditation or talking to a therapist or friend to assist you in dealing with the fundamental issues that are promoting stress.
Do Not Overdo It at the Gym
You are working hard in the gym every day and breaking a sweat is a wonderful thing. However, sometimes it can negatively affect your appetite control. Having a regular workout regimen that challenges you is amazing. Nonetheless, pushing yourself too hard could trigger an insatiable appetite. To avoid this, you should do a bit of experimenting to determine what will lower your appetite.
This could mean working out with slightly less intensity and going a bit longer. It could also mean stopping your usual interval exercise 10 minutes earlier and continuing at a somewhat lower intensity. It is important to continue to challenge yourself; however, it is important to test yourself and make note of the results.
This will help you to determine what could be triggering a ferocious appetite. Additionally, be sure to consume lots of fluid throughout your workout to ensure your ‘hunger’ is not triggered by dehydration.
Disassociate Comfort from Your Favorite Foods
Foods that do very little to fuel for your body and primarily serve as a cradle of coziness should be avoided. There are deep memories and symbolisms associated with certain foods, like those linked to holidays and family gatherings.
As such, it might seem comforting to eat these foods to satiate an emotional need. However, you should reach out to your loved ones when these feelings come about. It is also useful to learn smart swaps techniques that transform comfort foods into healthier option.
Enhance Your Sleep Quality and Duration
A number of individuals have realized that they are abnormally hungry after a night of restlessness. Studies have revealed that missing even just one night’s sleep can wreak extreme havoc on how your appetite hormones function. Essentially, experiencing one night of poor sleep could make you feel a lot hungrier the following day.
To eliminate the effects of restlessness, you should ensure you get between six and eight hours of sleep nightly. You can start by powering down electronics and dimming the lights approximately an hour before bedtime. Do your best to establish and maintain a steady sleep schedule.
Meal planning can help you to prepare for occasions when maintaining sleep consistency may be challenging, such as during stressful periods or travel. You should also avoid foods and beverages that could keep you awake.
Do Not Skimp on Protein and Fiber
Protein and fiber are required for healthy, lasting weight loss. It is also true that an inadequate amount of these nutrients could put you in danger of overeating. These nutrients help to keep you feeling satisfied as they take a longer time to digest. Therefore, your meals should always include a sufficient quantity.
For example, you should try lowering your intake of cereal and eat a Greek yogurt for breakfast. Ensure your lunch includes protein like chicken, tofu or shrimp. Try hummus and veggie crudités as a snack. For dinner, cut your pasta serving by 50 percent and include lean protein like grilled chicken or seafood with lots of vegetables.
Do Not Ban an Essential Food Group or Food Your Body Craves
Even healthy, well-intentioned individuals eat too much of certain foods in their attempt to avoid that one food they crave. For example, rather than eating the delicious cookie they crave, they will eat things like a few whole-grain crackers, a serving of yogurt and some fruits. Without even realizing it, they end up overeating. While these foods are considered healthy, a lot of calories have been consumed and some will still not feel satisfied.
To avoid this, give yourself permission to indulge in a pre-determined helping of a treat. This could include half cup of low-fat ice cream, a piece of dark chocolate or a small cookie. The key is in knowing beforehand the amount you can eat. Fill up on a healthy meal with high fiber and protein content to ensure you are not tempted to overeat.
Watch Out For Emotional Eating
Being upset or sad could definitely result in overeating. Emotional eating is real and this habit usually starts from childhood. A number of parents give in to their screaming children by providing some type of food to stop the behavior. As adults, this same behavior is practiced. Many people reach for some type of ‘guilty pleasure’ that provides a temporary boost. To avoid emotional eating, try calling a friend, taking a five-minute walk or do some deep breathing.
Slow Down While Eating
There are many individuals who have developed the unfortunate habit of eating way too fast. This often causes them to feel horrible after eating. Simply slowing down can help with this problem. It takes some time for your stomach to alert your brain that you have just eaten. If the signal is not received, you are liable to continue eating and could end up becoming stuffed. Avoid this problem by slowing down, putting down your fork between bites and trying to stretch mealtime to a full 20 minutes. You should also practice to stop eating when you are medium-full.
Avoid Skipping Meals
The majority of individuals should not go over 4 to 5 hours between their meals. Waiting an excessively long time to eat could result in a drop in blood sugar. The release of the ghrelin hormone will cause the lack of food to inevitably result in hunger cravings. This could cause you to overeat.
To avoid this, look out for clues. If you are becoming more irritable, hunger could be responsible. If the demands of your job caused you to miss lunch, take a break and eat a healthy snack to balance your blood sugar levels and relieve hunger. Ensure you have healthy grab-and-go snacks nearby.
Properly Gauge Your Fullness Level
To properly gauge your level of fullness, you will need to develop the skill of eating mindfully. This involves paying close attention to satiety and hunger and learning to determine when are the correct times to start eating and stop eating. It is important to learn the art of eating mindfully and incorporate them into your daily life. This will help you to know when you are full so you can avoid overeating.
Pay Attention to the Labels
Underestimating the bad stuff and overestimating the good stuff can cause you to remain at the same weight even after working out consistently. As such, it is important to read labels, pay close attention to portion sizes and use healthy, nutrient-dense food to reward your efforts instead of calorically-dense ones.
These are some useful tips on how to stop overeating. They can be used to assist you in losing weight and attaining better overall health.