Best Ways To Quit Overeating In 2019
The beginning of a year is the best time to quit some bad habits. For many of us, one of the biggest issues is eating too much. Sometimes it’s because we like certain sorts of food, sometimes it’s because we need comfort food and sometimes we’re simply bored.
Well, stopping with overeating can be quite a challenge, but it’s far from impossible. There are many ways we can help ourselves in controlling the urge to continue eating even if we’re not hungry anymore. Some ways will be more effective for you, some won’t work at all.
Still, if you are decisive to finally lose weight this year and develop healthy habits, here is what you should try to quit overeating.
1. Remove distractions
Eating in front of the TV or while reading a magazine may not seem like a big mistake to you. However, being distracted by something while eating means you will eat more than you need by accident. And not just that – people who are distracted while eating will also eat more later in the day because they weren’t concentrated on the food. So, avoid any distractions and think only about the food youʻre eating. Be aware of the food and that will also make you aware of when youʻre full.
2. More frequent smaller meals
First of all, don’t make too long of a break between two meals. If you eat in a shorter period of time, you are helping your stomach to fill full most of the time, meaning you won’t grab some unhealthy snack in the meantime.
Secondly, smaller meals are easier to prepare and quicker to eat. Maybe you liked some elaborate healthy salad recipe on the web but you won’t have the time to make it. So, it’s better to have a healthy snack or a protein bar within your reach when you feel hungry. You won’t have to skip the meal because you’re busy and you’ll avoid overeating later because you got too hungry.
3. Be aware of your weaknesses
You need to identify which unhealthy food makes it hard for you to stay away from them. For example, if you stuff yourself with ice cream every evening, then simply don’t keep ice cream in the fridge. If you simply have to grab a bite of crisps from the bowl every time you walk past by it, then keep the crisps out of your sight. Unhealthy snacks should be far away from your reach or out of your home completely. Put healthy snacks in the bowls, in the cupboards and in the fridge. Things like hummus, peanut butter and vegetables should be close to you when you get hungry.
4. Plan your meals in advance
It’s much easier to eat healthily if you have a plan. On a Sunday evening, make a diet plan for the upcoming week and make sure you have all the necessary ingredients prepared. It’s easier to avoid unnecessary eating if you have everything you need in your fridge and pantry. You’ll feel good about sticking to the plan and having a healthy week.
5. Stick to fibers and proteins
Whether you’re trying to lose weight or fat, these two nutrients are the ones you should eat on daily basis. Fibers won’t give you additional calories but they will make sure your digestion is working properly. Proteins are great because they are heavy enough for the stomach for you to feel full for a longer period of time and they also build your muscles. Both of them should be incorporated into your everyday meals. If you also workout, then you should definitely take protein supplements as pre workout energy sources , as well as after the exercise. It will also prevent you from overeating with sugary food when you feel exhausted.
6. Drink more water
Water and food are tighter than you think. Many of us don’t drink enough water throughout the day, which makes our bodies dehydrated. However, water has another role. Many times, we take the feeling of thirst for the feeling of hunger. We think we need to eat and we do it even though a glass of water was all our body needed. So, next time you feel hungry, have a glass of water and wait for some 30 minutes. If you were just thirsty, the feeling will go away. If you were hungry for real, you’ll eat less because of the water you drank before the meal.
7. Eat from a plate, not a container
Don’t ever eat from a container. In other words, if you have takeaway food, put a certain amount on a plate to make it a dish and eat just that. If you’re enjoying ice cream, don’t eat it out of the carton. If you want some chips, don’t eat it from a bag. The point is to put the food on the plate and be aware of the amount on it. In time, you will train your eye to see how much food on the plate is enough for you.
8. Track what you eat
Keeping a food journal may show you what unhealthy food you usually eat and when is the time of the day you are most likely to overeat. Many people use mobile applications like this, which makes them keep track of how much they eat during the day. Try it and you may find out it helps you lose weight and be more disciplined.
9. Eat slowly
Many emotional eaters and overeaters eat really fast. Become aware of this habit and slow yourself down when you’re eating. Chew every bite at least 10-15 times. The food will be easier to digest then and you will also give your body time to realize it’s full before you eat too much.
Final comment
When trying to quit the bad habit of overeating, the most important thing is not to be strict to yourself. You’ll need some time to adjust to new ways, so don’t force yourself into being perfect. In time, your bad habits will be substituted by the good ones.
