Overeating in one sitting or consuming too many calories throughout the day is common and can be challenging to break. And while some people view these behaviors as habits that can be broken, they may indicate an eating disorder in others. Over time, overeating food can lead to weight gain and an increased risk of developing a chronic condition. But if you take care of some things, then it will be easy to stop overwriting.
Eat before feeling hungry
Set the alarm on your phone for one hour before eating each meal as usual so that you remember earlier than normal. You will quickly find that you are more likely to make rational, healthy choices about what you are eating and how much is not.
Give yourself time
The next time you are in a moment where you would generally eat more, but know that you should not stop for 10 minutes. Give yourself time to decide if you want to eat the rest of the food on your plate.
Make it a rule to eat at least once a day without doing anything else. Notice the difference in recognizing the signs of your complete feeling and how satisfied you are. Gradually increase it to two meals each day and eventually to three. In all situations, your focus is not on the food you are eating.
Get your stress under control
When stressed, your body releases cortisol, which is also to increase appetite. In many cases, you end up sugary foods, eating high-fat, making overeating even worse. Stop once and for all, and if you can not reduce the stress in your life right now, then recognize the ability to overdose and stop it before it starts.
When the food is in front of you, it can be tough to say – and in that way, it’s easy to ignore that complete feeling and eat until you’re so full that you need to lay down because it hurts to sit or stand. Look at each one that works best for you and then stick with it.
Pay attention to all your hunger signals
Knowing how hunger can appear in your body is the key to recognizing it before it is too late and starving you. If you are waiting for your stomach to grow, you can set yourself up to fill your stomach, as not all of us experience the same hunger signal.
Think about how you will feel after overeating, like when you know you are full, but you still have food on your plate. An equally powerful strategy is thinking about how you will feel if you are not eating. If you are unnecessarily indulged, in almost every case, you feel proud, happy, and more satisfied.
Eating too fast is a sure way. After all, we have already overeaten, because we get this cue. This process of sending signals from your stomach to your brain can take anywhere from five to 20 minutes, which is why it is important to eat slowly.