Large portions are ubiquitous. From oversized servings in restaurants to super-sized drinks and snacks readily available in almost every store, excessive eating can quickly become something we do unconsciously. However, it may become a habit to repeatedly consume large portions or refrain from rejecting an extra serving. If you wish to take control of your portions and put an end to overeating, we have just the solution for you. Disclaimer: These pieces of information are not meant to replace medical attention. If you have concerns regarding your eating habits, you should always consult your physician as excessive eating may be caused by an underlying medical condition. Here are seven exceptional ways to put a stop to overeating.
Seven unique ways to stop overeating
#1: The power of rules compared to general guidelines
Are you familiar with the theory of balanced nutrition – the 80/20 approach? Essentially, this is a guideline that allows you to eat clean 80% of the time and cheat 20% of the time. However, psychologist Glenn Livingston, Ph.D., believes this is not the best approach when it comes to overcoming overeating.
He explains that it is better to establish well-thought-out rules for eating by setting yourself up so that you don't have to "decide" in many situations. For example, decide not to eat pizza on two Fridays a month. When the two Fridays arrive, you already know that you will not be eating it.
This way, you no longer have to decide whether it fits into your "dietary guidelines". These fixed rules for specific triggering foods can prove to be an effective means of preventing overeating.
#2 Don't let fear dominate you
It is easy to be dominated by fear in many life situations, isn't it? I mean, that's why many of us have to actively step out of our comfort zone because it's not easy.
But if you don't let fear of food dominate you, you may be able to regain some power over your dietary decisions. If you are totally afraid to go to a friend's house where there may be tempting foods, you give this temptation more power than it deserves.
Try to transform this fear into something you can start building confidence in. It may require some hard work, but you don't have to allow fear to limit your quality of life.
You can and will find the confidence to go to your favorite café with your best friend and not feel the urge to eat those unhealthy treats with your coffee. You've got this!
#3 Say goodbye to diets
The term "diet" already has a negative connotation. Diets often involve restrictive eating habits, and studies show that restrictive eating habits are more likely to lead to overeating.
Consider a healthy diet not as a "diet" but as a lifestyle change. And remember that health is a journey, not a race, which means that you don't have to radically change your diet overnight.
Small but consistent efforts to make healthy eating a
lifestyle are a much more sustainable approach that can reduce the risk of
overeating.
#4 Focus on Fiber
By increasing your intake of fiber, you are consuming more satiating foods that promote a feeling of fullness and maintain blood sugar levels in balance. Furthermore, some studies have found that fiber reduces cravings and food intake.
Therefore, you can have a nutritious, fiber-rich meal but consume less at once, which reduces the risk of overeating.
Some of our preferred fiber-rich foods are:
- Lentils
- Beans
- Oats
- Chia seeds
- Flaxseeds
- Dark leafy greens
- Berries
- Pears
#5 Don't Skip Meals
Skipping meals is a recipe for an imbalanced blood sugar level, irritability, and cravings. When we feel "hungry," the likelihood of overeating increases if we simply reach for what is available or sounds good.
Pay attention to your meals and eat as healthily as possible with every bite to prevent this from being a reason for overeating.
#6 Practice Mindfulness
Try to use mindful eating to your advantage to avoid cravings. This is the simple act of being present in the moment without judging. It also means tuning in to how you feel in the present moment.
By pausing and listening to what your body is telling you, you can truly hear what your hunger hormones are saying. This way, you can recognize when you are full and when it is time to stop eating.
You can easily incorporate some mindfulness into your daily life by listening to a guided meditation - there are many available on the internet, or you can find apps for your phone like Headspace or Calm. This can be a secret weapon to help you stop overeating.
In fact, a study has shown that mindful meditation can help reduce emotional eating. So, take up mindful meditation and use it to harness your inner strength to stop overeating.
#7 Incorporate More Movement into Your Life
It cannot be denied that regular exercise has countless health benefits, but it can also be an effective way to prevent overeating.
Studies show that exercise boosts mood, reduces stress, and thus prevents emotional or overeating.
Incorporating fitness into your daily routine can be as simple as a 10- to 15-minute FitOn workout with our celebrity trainers who will get you sweating and your endorphins pumping in no time. You might walk away with more inner strength to say goodbye to overeating forever.
Don't Let Overeating Define You
Overeating can certainly hinder your health goals and even impact your overall quality of life. However, with the right tricks to stop overeating, you can overcome it and not let it define you.
Are you ready to start and say goodbye to your previous
eating habits? We are here and cheering you on!
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