SEVEN WAYS TO STOP OVEREATING
1–Going too long without eating may increase your likelihood to overeat your next meal. If so, try not to skip meals or planned snacks.
2–Eating when you are not hungry can lead to overeating. Therefore, try to determine if you are hungry before you eat. Some signs of hunger are an empty stomach feeling, stomach noises, feeling irritable or mood swings, headache, or feeling weak or light-headed.
3–Eating for emotional hunger instead of physical hunger may cause overeating. If this happens to you, try to determine before you eat whether you are physically hungry. Physical hunger is when the body signals that it needs energy from food. Emotional hunger is when there is no physical hunger, but thoughts or feelings have created a desire to use food for comfort or distraction.
4–It takes approximately 20 minutes from the time you start eating for a signal to get to your brain that you have had enough food. Therefore, it is helpful to stop eating when you feel almost full. Pause to check-in with yourself and assess how full you are.
5–Being mindful of your eating can help you know when to stop. Therefore, it can help to practice mindful eating, which includes eating more slowly and chewing your food well, and not eating while watching TV or while standing.
6–Poor sleep can cause overeating. Sleep deprivation can increase hunger and a desire for foods that are high in simple sugars and calories to quickly provide energy for a sleep deprived brain. Therefore, try to get good sleep every night.
7–Fiber helps to create a feeling of fullness. Fiber is found in whole grains, fruits, vegetables, legumes, nuts and seeds. Therefore, it can help to increase fiber in your meals.