Do you feel like you have a problem with overindulging on certain foods and want some to tips to curb overeating? We all have different triggers to overeat; some people get super hungry after a workout and overeat, some people feel powerless to certain foods or maybe you eat too much too fast. Whatever the reason, there are ways you can help yourself break the cycle, check out these tips to curb overeating!
1. Don’t Deprive Yourself
The first guideline in these tips to curb overeating it to not deprive yourself! I know it might sound weird, but when you deem something totally off limits, you end up wanting it even more. Don’t fall into the trap of depriving yourself of food you love because when you’re around that certain type of food, you’ll likely eat too much of it.
2. Be Aware
Another way to stop overeating is to be aware of your hunger. Think about how hungry you are on a number scale from 1 to 5 or a hunger scale from starving to stuffed. The next time you feel like eating something, try thinking about your hunger on a scale. You might find that sometimes you’re bored, tired or thirsty and not even truly hungry!
3. You Don’t Have to Be Perfect
If you’re trying to lose weight or live a healthier lifestyle, don’t feel like you have to be absolutely perfect in order to achieve your goals. Being on a super strict eating plan can set you up for failure, so remind yourself that it is possible to eat treats in moderation while maintaining a healthy lifestyle! Striving to make good choices 80% of the time still means you’re making good progress towards your goals.
4. Portion Control
Another tip to avoid overeating is that we need to keep in mind is to practice portion control. This is another way we can enjoy our favorite foods without going overboard and feeling guilty. It’s also another way to consume healthy amounts of food and avoid eating to the point of feeling stuffed. We’re so used to super-sized portions these days that we can lose track of a healthy portion. Check this guide for help: webmd.com.
5. Cut It up
Do you remember the scene in Clueless where Cher tells Dionne that cutting up your food cuts calories? Turns out that Cher may have been on to something! Researchers from Arizona State University found that people found food more satisfying when it was cut up in tiny pieces. This tip can be especially helpful if you find that a portion size appears too small.
6. Slow It down
In addition to cutting up your food, how about taking it slow when you eat so that you can truly enjoy your food and allow your brain to recognize when you’re full? I have a problem with eating too fast since I’m often trying to accomplish other things during breaks, but it really helps to slow down. Slowing down while you eat will help you feel more satisfied and you’ll truly enjoy your meal!
7. Eat Breakfast
Eating breakfast is important to weight loss and overall health. It helps you break the fast from not eating for 8+ hours and it helps gives you energy for the day ahead. Skipping out on breakfast can lead you to make poor food choices later in the day because you’re famished, and you could also end up eating more than you planned. Make breakfast a priority and start your day right!
8. Choose Foods Wisely
My last tip to avoid overeating is to choose your foods wisely. There are certain foods that contain lots of water that allow for bigger portions without all the calories and fiber that help us feel full longer. Fruits and vegetables are prime examples of foods that have high water content and/or fiber, like avocados, sweet potatoes, pears and oranges.
It is possible to stop overeating and these eight tips are just the tip of the iceberg! You can achieve your goal weight and maintain a healthy lifestyle by filling up on the right foods, practicing eating treats in moderation and portion control. Also, remember that it’s normal to make mistakes once in awhile! Everyone slips up and as long as you learn from your mistake and keep moving, you’ll do great! Do you have any tips to curb overeating?