How to Stop Eating So Much: Useful Tips and Tricks

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How to Stop Eating So Much: Useful Tips and Tricks

Have you been desperate to learn ho to stop eating so much? Do you now believe that food is your enemy and that there is simply no way to control cravings? Many of us struggle with these very same quandaries, so you are not alone in your frustration.
However, there are actually plenty of ways to eat less if we create a game plan and have the discipline to stick with it over time. Before taking a look at how to stop yourself from overeating, it is first important to appreciate some of the factors which can lead to the development of this type of lifestyle. After all, compulsive eating is often the result of physical as well as emotional triggers. Let’s begin by discussing a handful of common root causes.

What is Overeating and Why Can’t I Stop Eating?

Most experts will clinically define overeating as consuming more calories and nutrients than are required by your body at any given time. While this is rather straightforward, we need to remember that a feedback loop can also develop. Those who overeat tend to gain weight and their stomachs become larger. It is therefore much more difficult to achieve feelings of satiety; leading to the consumption of even more calories and naturally, a higher body mass index (BMI) if left unchecked.

Notwithstanding basic physiology, overeating can often come in the form of a mental or emotional response to specific stimuli. Here are some well-known examples:

  • Eating as a coping mechanism to deal with stress and anxiety.
  • Overeating as a daily habit.
  • Eating to replace social activities due to feelings of isolation.
  • Simple loneliness.
  • To prolong the short-term feelings of joy that arise from consuming certain substances (such as foods high in sugar).
  • This can sometimes fall under the classification of “emotional eating“.

Note that this article is not primarily intended to be used as a means to answer the question “why do I eat so much?”. This is better determined by a nutritionist or a trained medical professional. Our purpose is instead to present some worthwhile tips to avoid overeating. Let’s begin straightaway.

15 Powerful Tips to Stop Overeating

It can be argued that the most crucial step is to first recognise that a problem exists and to define your personal goals. This will provide you with a strong foundation and (in extreme cases) enable you to stop eating all the time. If you’ve been desperately seeking help for overeaters, the 15 strategies outlined below could very well represent your sure-fire checklist when the going gets tough.
what is overeating and why can't i stop eating

1. Avoid Distractions

Many studies have shown that common distractions such as chatting on social media or watching television can easily cause you to lose track of the amount of food that you are consuming. In other words, be mindful of each meal. This is also a great way to avoid subsequent symptoms such as bloating and indigestion.

2. Discipline in Moderation

Knowing how to control eating habits should also embrace a sense of moderation. As opposed to eliminating all foods that are considered to be unhealthy, leave room for a small treat on occasion. You might otherwise become tempted to binge.

3. Recognise Your Triggers

All of us have a sweet tooth. Unfortunately, certain foods can increase the likelihood that you consume more that is necessary. Substances high in sugar and processed foods (such as fast food) are typical examples. Try to eliminate these from your dietary regimen in order to kerb any cravings.

4. Add Fibre to You Diet

Fibre is a vital nutrient and it also has the ancillary effect of making us feel fuller. Consuming a small portion of foods (such as vegetables) that are rich in fibre will enable you to more effectively control the amount of calories you digest in a subsequent meal.

5. Take Your Time

Did you know that eating slowly is yet another way to cut your caloric intake? Pacing yourself during a meal once again leads to feelings of mindfulness (mentioned earlier) and you can also appreciate the tastes of the food itself; both great ways to stop overeating.

6. Manage Your Stress

Feelings of stress cause the body to produce a hormone known as cortisol. Not only can excessive levels of cortisol contribute to the accumulation of visceral fat around the midsection, but it is associated with increased appetite. It is therefore critical to identify any stressors and to find ways to better deal with such emotions.

7. Exercise

This next tip is also related to stress. Exercise has been proven to reduce perceived levels of this negative emotion. Furthermore, those who remain physically fit are more likely to stick to a diet plan and to closely monitor their caloric intake.

8. Develop a Regular Eating Schedule

Always try to eat three balanced meals a day. Skipping a single meal will greatly increase the chances that you consume unhealthy foods or otherwise develop a binging mentality. In fact, some studies suggest that regularly scheduled meals can actually decrease your overall food intake throughout the day.

9. Write it Down

The chances are high that you have already heard of food journals. These are clever ways to keep track of the foods that you consume as well as other important metrics such as calories, fats, sugars, and carbohydrates. The main point here is that a journal will allow you to analyse what works as well as to identify any foods (or habits) that should be eliminated.

10. Birds of a Feather

Knowing how to stop eating so much should also take into account the company that you keep. Try to surround yourself with individuals who share the same goals and are able to provide emotional support. These will represent powerful allies during challenging times.

tips to avoid overeating

11. Keep up with the Protein

Consuming protein will help you to feel fuller for longer periods of time (the body spends a great deal of energy breaking down smaller components known as amino acids). Eggs, Greek yoghurt and protein shakes are all viable options.

12. Cut Back on Alcohol

Alcohol can often cause us to eat more due to the fact that it lowers our inhibitions. Furthermore, keep in mind that alcoholic beverages tend to be high in calories. Make it a point to limit or even eliminate your intake of alcohol.

13. Prepare Meals in Advance

Meal prepping has become popular in recent times, and for good reason. Preparing a meal ahead of time will enable you to choose the healthiest and tastiest foods while also closely monitoring the number of calories each contains. Let’s also remember that this simple step makes it less likely that you will be forced to opt for alternatives such as fast food.

14. Water, Water Everywhere

Common beverages such as soda contain extremely high levels of sugar. They are also laden with unhealthy calories. It is much better to drink plenty of water throughout the day. Your body will remain hydrated and water can “trick” your stomach into feeling full.

15. Don’t be Hard on Yourself

There may be times when you fall off of the proverbial wagon. One of the lesser-known tips to eat lessc involves appreciating that no one is perfect. Small mistakes and lapses can and will occur from time to time. As opposed to throwing in the proverbial towel, look at these instances as learning experiences. There is little doubt that you will become mentally and emotionally stronger as a result.

How to Stop Eating so Much: Professional Support

Overeating is often chronic in nature and therefore, it can represent a very difficult habit to break. This is why professional help may be required. Here are some worthwhile suggestions:

  • Your primary care physician.
  • A dietician or nurtitionist.
  • Online help forums (excellent in terms of anonymity).
  • YouTube videos for inspiration and guidance.
  • Friends, colleagues and family members.

There are also times when the use of modern bariatric procedures such as the Spatz3 adjustable gastric balloon can provide just the boost that you have been looking for. Feel free to contact us and remember that learning how to stop eating so much involves hard work, patience and discipline.

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