Large portions are seen everywhere. From mega portions being served to us at restaurants, to supersized beverages and snacks available at just about every store, overeating can quickly turn into something we aren’t even consciously doing. However, it can become a habit where we continue to dive into large portions or go back from seconds time and time again. If you’re looking to get your portions in check and stop overeating, we have you covered.
Disclaimer: This information should not replace medical care. If you have concerns about your eating habits, always speak with your health care provider as overeating may be caused by an underlying condition.
7 Unique Ways to Stop Overeating
#1 Use The Power of Rules vs. General Guidelines
You know the whole theory of balanced eating—that whole 80/20 approach? Basically, this is a guideline set to allow yourself to eat clean 80% of the time and to “cheat” 20% of the time. But, psychologist, Glenn Livingston Ph.D. doesn’t believe that this is the best way to go when it comes to overcoming overeating.
He states that it’s better to set very well-thought-out rules surrounding eating by setting yourself up for success where you completely eliminate the need to “decide” in many situations. For example, choose not to eat pizza two Fridays out of every month. Then, when these two Fridays approach, you already know you aren’t eating it.
This eliminates the need to decide if it fits within your eating “guidelines”. Setting these hard and fast rules around certain trigger foods may prove to be a powerful tool to stop overeating.
#2 Don’t Let Fear Rule You
It’s easy to let fear take over in many situations in life, right? I mean that’s why many of us have to actively push ourselves out of our comfort zones because it’s not easy.
But, if you can not let fear rule you surrounding food, you may be able to regain some power over your food choices. If you’re totally freaked out about going to a friends house where there may be tempting foods, you’re giving that temptation more power than it deserves.
Try to turn this fear into something you can start to build some confidence around. While it can take some hard work, you don’t have to let fear stand in the way of your quality of life by causing limitations.
You can, and will find the confidence to be able to go to your favorite coffee shop with your BFF and not feel the urge to get those unhealthy treats with your coffee. You so got this!
#3 Say Goodbye to Dieting
The term dieting in and of itself just has a negative vibe. There’s often restrictive eating that occurs with dieting, and studies show that having restrictive eating habits may be more likely to lead to overeating.
Instead of looking at how you approach healthy eating as a “diet”, think about it as a lifestyle change. And, remember that health is a journey, not a race, which means you don’t have to make radical dietary changes overnight.
Small but consistent effort towards making healthy eating more of a lifestyle is going to be a much more sustainable approach that may lower the chance of overeating.
#4 Focus on Fiber
Bulking up your fiber intake means that you’re adding in more filling food options to help promote satiety and keep those blood sugar levels even keel. And, some studies have linked fiber to reduced cravings as well as food intake.
So, you can fuel up on a highly nutritious fiber-rich meal, but eat less is one sitting, reducing that risk of overeating.
Some of our fav fiber-rich food include:
- Lentils
- Beans
- Oats
- Chia seeds
- Flaxseeds
- Dark leafy greens
- Berries
- Pears
#5 Don’t Skip Meals
Skipping meals is a recipe for imbalanced blood sugar levels, irritability, and food cravings. When we’re “hangry”, we’re setting ourselves up for a higher chance of overeating by just grabbing whatever is available, or whatever sounds good.
Stay on top of your meals, eating as healthy as you can with every bite you take to help prevent this from being a reason you overeat.
#6 Be Mindful
Try using mindful eating to your advantage to stop binging. This is the simple act of being present in the moment, without judgment. It also means tuning into how you are feeling in the present moment.
If you can stop and listen to what your body is telling you, you may be able to really listen to what your hunger hormones are telling you. This will help you pick up on when you’re full and when it’s time to stop eating.
And, you can easily incorporate some mindfulness into your daily life by listening to a guided meditation—there are plenty of these online, or you can find apps on your phone like Headspace or Calm. It may act as a secret weapon to help you stop overeating.
In fact, a study found that mindful meditation may help lower emotional eating. So, go and get your mindful meditation on and use it to harness your inner power to stop overeating.
#7 Add More Movement Into Your Life
We simply cannot deny the fact that regular exercise comes with countless health benefits, but it may also serve as a powerful tool to stop overeating.
Studies show that exercise can help boost mood, lower stress, and thus prevent emotional or overeating.
Adding fitness into your daily routine can be as easy as pressing play on a FitOn 10-15 minute workout with our celebrity trainers who will get you working up a sweat and get the endorphins flowing in no time. You may just walk away with more of that inner power to say goodbye to overeating for good.
Don’t Let Overeating Define You
Overeating can certainly get in the way of your health goals and can even impact your overall quality of life. However, with the right hacks to stop overeating, you may find yourself overcoming it and not letting it define you.
Ready to get started and say goodbye to past overeating habits? We are here cheering you on!
