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Top 6 Remedies for overeating

Overeating means eating beyond what’s required to fuel your body. Whether deliberate or not, we all overeat at some point. It’s important to recognize that you are overeating in order to take steps to reduce the behavior especially if it is frequent.

Here are the right actions you can take to avoid overeating:

  1. Familiarize yourself with recommended portion sizes

Knowing the recommended quantity of food you should eat helps you dish the right portion size for yourself. Portion size is critical. Take advantage of nutrition food labels. Some of those guidelines may not be exact, but they can help you set the baseline for you to know what a realistic serving size looks like.

You can also try to eat from a smaller plate instead of the usual large one.

2. Include a fiber source with meals and snacks

Going for fiber-rich foods makes you feel full quickly. A good example is, comparing a plate of roasted vegetables to several pieces of cheese. Though both contain an equal amount of calories, the roasted veggies will fill you up more because they contain fiber that fills you up more, unlike cheese. This helps reduce reduces overeating tendencies after you eat a much smaller quantity.

  1. Avoid skipping meals

It’s trendy to skip meals in the name of intermittent fasting. However, be careful because such a trend can result in a feast-or-famine mentality, causing overeating unintentionally due to severe hunger.

Solution: Avoid overeating, skipping meals and turn to eat healthy snacks between meals or smaller meals more frequently during the day.

  1. Know and reduce the foods that are easiest to overeat

Everybody has some foods and drinks they enjoy and prefer the most. So the advice on the foods to keep an eye on varies per person. Keeping a food journal can give you an insight into your own eating habits, including an eating disorder, if there is any. This helps you identify the foods you usually overeat.

Dieticians think most people tend to over-eat calorie-dense foods and processed foods they consider treats. They include foods high in:

  • Added sugar
  • Salt
  • Saturated and trans fats
  • Empty calories

Remember that too much of everything, even healthy food like fiber-rich veggies, can cause unwanted digestive distress.

  1. Stay hydrated

Feeling thirsty sometimes gets mistaken for hunger. This often happens when craving snacks at a time you should not.

Just sip water a few times and you will know that you are not hungry but thirsty.  So, keep up your water intake daily to sidestep those tricky hunger pangs as they are not actually hunger.

  1. Be mindful of why you are eating and pay attention to hunger cues

You might have many reasons to eat at particular times but, but there’s only one reason to eat, which is to nourish and energize your body.

The bottom line here is, don’t eat mindlessly. When you are not in tune with when it is time to stop eating, you are more likely to overeat.

If you have an overeating problem, talk to your dietitian or doctor as it may be an eating disorder or binge eating tendencies which is treatable with help.

 

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