How to Stop Overeating To Stay Fit And Healthy
Self-control is a struggle for many people, particularly when it comes to food.
People often eat mindlessly without realizing what they are eating or how much they are eating regardless of whether they are actually hungry or not. This phenomenon is called overeating. It is easy to do because there are many factors that cause to overeat especially when you feel stressed or depressed. Though they try to follow healthy lifestyle. Also, some people overeat due to a clinical disorder called binge eating disorder.
Overeating or taking too many calories throughout the day is a common habit that can be difficult to break. But, overeating can lead to accumulation of fat and weight that puts you at risk of chronic diseases like diabetes and heart diseases.
Oftentimes, binge eating or eating too much food holds you back from reaching your fitness goals and may negatively impact your emotional well-being.
So, how to stop binge eating? Is there a way to control what you eat? Well, although breaking the habit of overeating can be challenging, there are some tactics you can use to kick out this unhealthy habit.
7 effective ways to stop binge eating
Here are some useful strategies which will help you take control of eating.
1. Do not skip breakfast
Some people try to skip breakfast, in the process of trying to control overeating. They think if one meal is skipped, the calorie count will automatically become less. But, when you skip the most important meal of the day, you will definitely end up eating more when evening arrives, because you don’t feel energetic with insufficient calories. So, do not skip the first meal of the day.
2. Eat real and whole food
This is the most important criterion when it comes to controlling overeating. Eating real and whole foods such as fruits, vegetables, whole grains, beans, nuts, seeds, and oils and animal products such as eggs, lamb, fishes like salmon can help you with overcoming binge eating.
3. Practice mindful eating
One of the best ways to control overeating and emotional eating is to practice mindful eating. The practice of mindful eating is just learning to pay attention and be aware of all your thoughts, emotions and sensations while consuming food. Eating slowly, chewing thoroughly, and enjoying your food are the simple mindfulness practices you can incorporate in your daily routine.
4. Control stress levels
Stress affects your health in different ways, and overeating is one of them. De-stressing techniques such as yoga, meditation, and other breathing exercises help you gain control over the body so that eating can be controlled. In fact, reducing stress levels is one of the best ways to lower cortisol, a hormone that, when having too much of it, leads to belly fat.
5. Sleep well
Eight hours of sleep every night is recommended for everyone. A quality and uninterrupted sleep will help in reducing the cravings of food and will normalize the fat regulating hormones. Research studies found that partial night’s sleep deprivation can cause insulin resistance and leads to obesity and Type 2 diabetes.
6. Maintain a journal of what you eat
Another useful strategy for stopping overeating is to jot down whatever and how much you have eaten. Also, make a note of how you are feeling before and after eating. This greatly helps to reduce all the unnecessary food items that one mindlessly eats. A diet of self-exploration often results in weight loss and this is the way you can metabolize your calories better.
7. Intermittent Fasting
Still searching for how to stop overeating? If you are struggling with eating between meals, intermittent fasting can be helpful in preventing overeating. The intermittent fasting and alternate day fasting benefits from regulating the hormones that decide when your tummy feels full or hungry to weight loss.
Don’t worry. Overeating is just a disorder but not a disease. The above strategies can help you prevent the cycles of binge eating and improve your overall health and well being.