How to stop overeating

How to Stop Overeating

Overeating is simply excessive eating without control, and whether intentional or not, we all have this habit at some point. The problem is that mostly, we don’t realize it may indicate an eating disorder. Moreover, people overeat for different reasons; while some use eating to vent their anger or stress, some eat due to a lack of proper meal planning.

Either way, overeating is not suitable for the body because it can lead to weight gain or health conditions such as diabetes and cardiovascular disease. Whether you overeat or you have already developed an eating disorder, there are simple strategies you can follow to regulate your appetite and stay healthy; continue reading to get a headstart. 

Table Of Contents

How to Stop Overeating

  • Limit distractions

When there is an activity that is distracting you while eating, you will find it challenging to know the amount you have eaten; however, when you remove all distractions and your mind focuses on the task at hand, you will have total control over your food intake and know whether you overeat or not. 

  • Eat slowly 

Eating slowly will help your brain process information concerning your stomach and send a total to whether or not to stop eating or not. Moreover, taking your time to eat will give you a proper sense of fulfillment. 

  • Avoid skipping meals 

Skipping your meals will make you intensely hungry, and this is not good for the body because, when you are starving, your appetite will increase. You won’t have control over the food you are eating, which can lead to overeating unknowingly. The best solution here is to eat snacks at intervals or eat smaller meals regularly. 

  • Stay hydrated 

At times, we often mistake thirst for hunger, especially when we feel hungry or have cravings at the wrong time. At this moment, drink a mouthful of water to determine whether it’s hunger or thirst and keep your body hydrated. 

  • Give yourself a break 

You need to understand that fighting against certain habits like overeating requires patience and compromise. Don’t cut yourself off at once; instead, take a slow step and learn how to make yourself not hungry. 

  • Don’t eat out of boredom

Some people vent their anger or stress on food or eat out of boredom, and that’s why it is essential to learn how to stop overeating when bored. The easy step is to find other activities like exercise, swimming, or any activity that will make you comfortable to vent your stress and anger. 

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How to Stop Overeating at Night

Sometimes you find yourself eating when you are already full and not hungry at night, but do you realize night eating can cause you to eat more calories that are not good for your body. Below is how to stop overeating when you are full at night. 

  • Identify the cause 

Your night food intake may be because you deprive yourself of enough food during the day, binge eating, or just boredom. So when you identify the cause, you can easily find the proper steps to solve the problem. 

  • Have a meal plan 

Having a meal plan can help you break the habit of unhealthy eating by managing your food intake and staving your hunger. 

  • Fight anxiety and stress 

Anxiety and stress are often the two reasons people eat when they are not hungry. Still, you need to understand that using food to curb your emotions is a temporary solution instead of finding other positive ways to get rid of your stress and anxiety. 

How to Stop Compulsive Overeating Binge Eating

Compulsive overeating or binge eating is recognized as a psychological disorder disturbing many people around the globe. People suffering from binge eating eat large amounts of food even when they are not hungry, and after that, they will start feeling shame or guilt.

Binge eating can lead to serious health problems like weight gain, diabetes, and heart disease. To stop this eating disorder, here are some steps 

  1. Focus on eating a healthy diet 

Don’t cut yourself from those foods at once; instead, focus on eating a healthy diet while slowly reducing the intake of those unhealthy meals. 

  1. Know when you are full

Train your mind to know when you are full to improve your eating behavior and decrease binge eating incidence. 

  1. Yoga 

Yoga is long proven to improve emotional stability, reduce stress, and increase relaxation. This will encourage healthy eating habits and reduce the risk of overeating. 

  1. Clean your kitchen

Remove those unhealthy groceries and fill your fridge with healthy vegetables and foodstuff; this will improve your diet quality and make it hard to binge eat.

how to stop overeating

Compulsive Eating

Compulsive eating is similar to binge eating. Many people have this disorder and find it hard to talk to others. Compulsive eating means frequently eating more than what your body needs. 

The best solution to stop this behavior is to determine how many calories you need a day based on your age and body size, eat slowly, and develop a schedule of eating at the same time every day. 

Overeating Disorder

Sometimes you might think it is ok to overeat food, but you might not know you have already developed an overeating disorder. People with overeating disorder mostly have a clinical condition called Binge Eating Disorder BED.

A disorder where people eat large amounts of food and later start to feel shame or guilt. When you overeat, your metabolism speeds up trying to burn those extra calories. That’s why you usually feel hot and uncomfortable whenever you overfeed. Below are the symptoms of overeating. 

Overeating Symptoms

  • Eating a large amount of food frequently
  • Feeling hungry even though you are full 
  • Frequently eating in secret
  • Eating rapid during binge episodes 
  • Feelanxiousiety with the thought of having a big appetite 
  • Feeling dizzy or fainting after eating 
  • Indigestion 

The Bottom Line

If you are struggling with eating disorders, you must seek help from our professionals, but first you have to take the quiz. It is not an easy task, but once you open up, you will find straightforward, easy strategies to stop the behavior. 

We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.