For many people, food is one of the most important things in their lives. Eating is the way to get energy, treat yourself, celebrate, stay social, and feel better after a tough day. Let’s admit that sometimes we can’t control ourselves when it comes to food. Have you ever eaten so much that you couldn’t get up from the table? That was overeating.
You may think that piece of cake after a huge dinner wouldn’t make any difference. The truth is rather different – you increase the risk for severe health problems every time you overeat.
Overeating has a negative impact on your sleep and the digestive system; it leaves you with uncomfortable full feeling and leads to unwanted weight gain. If you see that compulsive overeating holds you back from reaching your wellness and health goals, here are some easy ways on how to stop it:
Have you ever heard someone saying ‘breakfast is one of the most important meals of the day’? Well, they were right. You can skip your dinner or lunch, but never breakfast. It kick-starts your metabolism in the morning and helps burn the calories during the day. Also, it gives you the energy to begin your day and helps to stay focused. According to a study, eating breakfast every day improves memory, concentration, and lowers chances of getting heart disease and diabetes.
Don’t skip your breakfast, even if you are on a diet. Make sure you eat healthy fats, protein, fiber, and carbohydrates in the morning. Consider taking some vitamins or dietary supplements such as plexus.
Another important thing is to avoid eating foods high in sugar for breakfast.
Hit the gym
Studies indicate that regular physical exercise can help prevent binge eating. There are only two rules: avoid eating too much before going to the gym and eat something after a workout. To recover and build muscles, eat protein, carbs, and fat.
Protein: Greek yogurt, cottage cheese, protein bar, chicken, eggs.
Carbs: fruits, rice, leafy green vegetables, oatmeal, sweet potatoes.
Fat: avocado, nuts, dried fruit.
Get rid of distractions
A lot of people like watching movies or Youtube videos while eating. It has been proven that being distracted makes people eat even more.
To practice mindful eating, you should eat slowly and get rid of distractions such as phone or TV.
Plan your meals
Skipping meals will not help lose weight; it will only make you eat more. That’s why you should plan your meals throughout the day. The best way to do so is to start cooking. Plan what you will eat for breakfast, lunch, and dinner. Also, prepare some healthy snacks such as mixed nuts, Greek yogurt, apple slices with peanut butter, or cottage cheese.
Make a schedule
Eating meals according to a schedule can speed up your metabolism. Also, it will help discipline yourself and prevent overeating.
Small plate always wins
You have probably seen these large plates in the restaurants.
When you eat from a bigger plate, it becomes difficult to keep an eye on your portion size. You don’t need a lot of food to feel full.
To reduce the risk of overeating, take a small plate. It is the way to trick your brain into eating less and feeling full.
Staying hydrated is essential for your well-being. Sometimes when you are thirsty, your body makes you think you are hungry. That’s why you need to drink two glasses of water before looking for snacks.
Let’s not forget that drinking water helps boost metabolism. Also, it can help stay concentrated, maintain the optimum skin moisture and keep your muscles healthy.
Some people overeat because of their psychological problems. If you are stressed or depressed and find pleasure only in food, consider making an appointment with a professional psychologist. Only cognitive behavioral therapy can help your treat binge-eating disorder (compulsive overeating).
Drinking alcohol doesn’t really make you hungry; it just reduces your impulse control and encourages overeating. If you want to have a few drinks tonight, make sure to eat a balanced dinner before the party and go to sleep right after you come back home. If you can’t stop thinking about food, drink plenty of water or eat an apple.
Understand your hunger
You should stop eating before you feel heaviness in the stomach. To control your hunger, you can eat half of your portion and take a short break.
Eat fiber-rich foods
The study suggests that eating fiber-rich foods can keep you feeling full for a longer time. The list of high-fiber foods includes pears, strawberries, avocado, apples, raspberries, carrots, bananas, beets, Brussel sprouts, kidney beans, split peas, oats, almonds, and sweet potatoes.
Remember that your life is not only about eating. Food can give you energy and satisfaction only when you control yourself. Practice mindfulness and plan your meals throughout the day.