Eat excessively leads to weight gain, especially if they are high-calorie foods that are rich in fat. In turn, the overweight and obesity can lead to two of the main chronic diseases in the United States, heart disease and type 2 diabetes.
When you eat more than your body needs, generally there is an imbalance between calories consumed and expended. Some of the causes of overeating is due to ignorance of the amount of food you need and emotional eating, this is when you eat out of anxiety, sadness, stress, or boredom.
If you are looking to stop overeating to control or lose your weight, consider the following recommendations.
How To Stop Overeating
Set a schedule for your meals
Set a time for breakfast, lunch, snacks, and dinner. Try to plan your meals in advance to avoid last-minute eating what you find or ending up ordering.
Separate the meals between 3 and 4 hours to allow the body to digest food and go through normal cycles of satiety and hunger.
Don’t eat so fast
Reducing your speed when eating will help you feel full without overeating. The brain receives after 20 minutes the signal of the hormones that tell you that you are full, and after this, it sends the order to stop eating. So spend at least 20 minutes of eating.
If you have a feeling of hunger between meals you could be confusing dehydration hungry. Drink some water and wait 20 minutes to see if your hunger decreases.
Learn to prepare simple 15-minute recipes
Prepare recipes with few ingredients that you like (three or four), that help you feel satisfied and that you can do in a short time. “When we’re stressed about time and don’t feel like we have time to cook, it’s very easy to open the bag of potato chips and then overeat,” says nutritionist Rachel Paul of College Nutritionist.
Paul gives some quick-cook ideas, such as frying 2 eggs, seasoning with pepper, and enjoying cheesy grilled chicken strips with 1/2 avocado and lettuce in a hearty salad.
Consuming high-protein snacks added sugar and carbohydrates refined will make you want to keep eating.
Instead, eat snacks with protein and fat that give you satiety, some examples: ¼ cup of walnuts or peanuts (without salt), yogurt natural, or an Apple with one or two tablespoons of peanut butter.
Don’t eat straight from the containers
Don’t eat out of the bag, you would be tempted to eat too much. Use the serving size on the package to divide the snack into small bags or bowls.
If you buy in bulk, divide your snacks into single meal portions when you get home.
Eat foods with protein and fiber
Protein and fiber-packed meals help you feel more satisfied. Eggs, fish, yogurt, nuts, avocado, apples give you satiety. Bananas, carrots, blackberries, almonds, strawberries, and beets provide you with fiber and are not inflaming.
Recognize the signs of physical hunger and emotional hunger
Physical hunger signals appear gradually with a feeling in your stomach, there may be difficulty concentrating and decreased energy, you can satisfy with any meal and stop eating when you feel satisfied.
With emotional hunger you feel an urgent need to eat, it causes a desire to eat something special (for example, pizza or ice cream), you eat more than normal and you may have a feeling of guilt when you finish eating.