23 Simple Things You Can Do to Stop Overeating

Overeating can be a tough habit to break. Many people who overeat, or eat too much unhealthy food, can find it hard to lose weight or maintain a healthy body. However, there are many simple things you can do to help reduce the amount of food you eat, and start making healthier choices.

By paying more attention to what you eat, and how much, you can make positive changes to your eating habits, which can help you lose weight, feel better, and maintain a healthier lifestyle. Here are 23 simple things you can do to stop overeating and start making healthier choices:

• Plan your meals ahead of time
• Drink plenty of water throughout the day
• Eat slowly and enjoy your food
• Avoid eating in front of the TV or computer
• Practice portion control
• Eat a variety of different foods
• Keep healthy snacks on hand
• Avoid skipping meals
• Choose whole, unprocessed foods
• Practice mindful eating
• Avoid eating when you’re emotional or stressed
• Get enough sleep
• Chew your food thoroughly
• Eat protein with each meal
• Limit your intake of foods high in sugar and fat
• Eat more fiber-rich foods
• Use smaller plates and utensils
• Avoid eating late at night
• Practice positive self-talk
• Eat until you’re satisfied, not full
• Take a break before getting seconds
• Get regular exercise
• Avoid drinking your calories

By implementing some or all of these simple strategies, you can start to make healthier choices and reduce the amount of food you eat. Over time, these changes can add up to significant improvements in your health and overall well-being.

Plan Your Meals

Choose the right foods

Planning your meals in advance allows you to choose the right foods that will provide your body with the necessary nutrients. Make sure to include lean proteins, vegetables, fruits, whole grains, and healthy fats in your meals. Eating these foods will keep you satisfied and prevent overeating.

Control portion sizes

When planning your meals, consider portion control. Meal prep containers can help you ensure that each meal is the correct size. Additionally, try using smaller plates to help control your portion sizes.

Tip: Use measuring cups and spoons to measure out your portions, especially if you are trying to lose weight.

Create a meal schedule

Create a meal schedule that works for you and stick to it. This will help you establish a routine and prevent mindless eating. Once you have a schedule in place, you’ll find it easier to avoid unhealthy snacks and overeating.

• Breakfast: Start your day with a healthy breakfast that includes whole grains, protein, and fruit.
• Lunch: Pack a lunch that includes lean protein, vegetables, and whole grains.
• Dinner: Plan a dinner that includes lean protein, vegetables, and a small serving of healthy carbohydrates like sweet potatoes or brown rice.

Tip: Take the time to plan your meals for the week in advance. This will help you save time and reduce stress during the week.

Keep healthy snacks on hand

When planning your meals, don’t forget to include healthy snacks. Stock up on fruits, vegetables, and nuts to keep you satisfied throughout the day. These snacks can also help you avoid unhealthy snacking and overeating.

Healthy Snack Ideas
Fruits: Apples, bananas, oranges, grapes, and berries.
Vegetables: Carrots, celery, cherry tomatoes, cucumbers, and snap peas.
Nuts: Almonds, cashews, walnuts, and pistachios.

Don’t Skip Meals

Eating Regularly is Important

Skipping meals can be tempting when you’re trying to cut calories, but it can actually lead to overeating later on. When you skip a meal, your body goes into starvation mode and your metabolism slows down. So when you do eat, your body is more likely to store those calories as fat. To prevent overeating, it’s important to eat regular meals throughout the day.

Plan Ahead

To make sure you don’t skip meals, plan out your meals for the day ahead of time. This will help you stay on track and avoid unhealthy snacking. Consider packing healthy snacks, such as fruits or nuts, to eat between meals. It’s also helpful to prepare your meals in advance, so you have healthy options ready to go when you’re hungry.

• Make a menu for the week and stick to it.
• Prep meals ahead of time, so they’re ready when you are.
• Keep healthy snacks on hand, such as fruits or nuts.

Listed below are some other tips to help you avoid skipping meals:

1. Set specific times for meals and snacks, and stick to them.
2. Choose nutritious foods that will keep you satisfied for longer periods.
3. Avoid skipping breakfast, as it can kickstart your metabolism for the day.
4. Listen to your body and eat when you’re hungry.

Remember, skipping meals can lead to overeating and may negatively impact your health in the long run. By planning ahead and eating regular meals, you can help prevent overeating and feel better overall.

Eat Protein with Every Meal

Protein: What is it?

Protein is one of the three essential macronutrients that your body needs to function properly. It is made up of amino acids that play a crucial role in building and repairing tissues in your body, making it an essential part of your diet.

Why Eating Protein is Important?

Eating protein with every meal is important because it helps you feel full longer and reduces the chances of overeating. Protein also helps to stabilize blood sugar levels, which can help reduce cravings for sugary or high-carbohydrate foods.

How Much Protein Should You Consume?

The amount of protein you should consume depends on your age, sex, weight, and activity level. As a general rule, you should aim to consume 0.8 grams of protein per kilogram of body weight. For example, if you weigh 50 kilograms, you should aim to consume approximately 40 grams of protein per day.

What are High-Protein Foods?

There are various sources of high-protein foods that you can include in your meals. Some examples include meat, fish, poultry, eggs, beans, lentils, tofu, and nuts. Keep in mind that not all sources of protein are created equal, so choose lean protein sources that are low in saturated fat and cholesterol.

• Lean meats: chicken, turkey, lean cuts of beef and pork
• Fish: salmon, tuna, trout, mackerel
• Eggs: boiled, poached, scrambled
• Vegetarian sources: tofu, tempeh, legumes, nuts

Conclusion

Incorporating protein into your meals is an important part of maintaining a healthy and balanced diet. Eating protein with every meal can help you feel full longer, reduce the chances of overeating, and stabilize blood sugar levels. Remember to choose lean sources of protein and aim to consume approximately 0.8 grams of protein per kilogram of body weight to reap the benefits.

Cut Back on Processed Foods

What are processed foods?

Processed foods are foods that have undergone significant changes during the manufacturing process. They are often loaded with added sugars, refined carbs, and unhealthy fats. Common examples of processed foods include sugary snacks, fast food, condiments, and frozen meals.

Why should you cut back on processed foods?

Processed foods are one of the biggest culprits behind overeating. They are designed to be hyperpalatable and addictive, making it easy to overindulge. Additionally, processed foods tend to be low in nutrients and high in calories, which can contribute to weight gain, chronic diseases, and other health problems.

Here are some tips for cutting back on processed foods:

• Start by reading food labels and avoiding products with added sugars, trans fats, and artificial additives.
• Swap out sugary snacks and desserts for fresh fruits and vegetables.
• Cook meals at home using whole foods like lean protein, whole grains, and veggies.
• Avoid fast food and opt for healthier options like salads or grilled chicken sandwiches.
• Take a break from processed foods with a whole foods detox or cleanse to reset your taste buds.

Cutting back on processed foods may take some time and effort, but it is an important step towards a healthier, happier you. Try incorporating these tips into your routine and enjoy the benefits of a diet rich in whole, nourishing foods.

Keep a Food Journal

Write Down Everything You Eat

Keeping a food journal can be a great tool to help you stop overeating. By writing down everything you eat throughout the day, you can get a clear picture of your eating habits, your portion sizes, and your triggers for overeating. It’s important to be honest and detailed in your entries. Include the time of day, your location, your mood, and any other relevant factors that may be contributing to your eating habits.

Track Your Progress

Once you start keeping a food journal, you can use it to track your progress over time. Look for patterns in your eating habits, such as certain times of day when you are more likely to overeat, or certain types of foods that you tend to crave. Use this information to make changes to your diet and develop healthier eating habits.

• Set Realistic Goals
• Make Small Changes
• Be Patient

Hold Yourself Accountable

One of the key benefits of keeping a food journal is that it helps you to hold yourself accountable for your eating habits. When you write down everything you eat, you become more aware of your choices, which can help you to make healthier decisions in the future. Use your food journal as a tool to motivate yourself and stay focused on your goals. Remember that change takes time, but with patience and dedication, you can overcome your overeating habits.

Drink Plenty of Water

Why You Need Water

Water is essential for proper functioning of your body, including digestion. It keeps your body hydrated and helps you feel full, which can prevent overeating. When you’re dehydrated, you may mistake thirst for hunger and eat unnecessarily.

How Much Water to Drink

The amount of water you need depends on your age, activity level, and other factors, but a general guideline is to drink at least 8 glasses (64 ounces) of water per day. If you exercise or live in a hot climate, you may need more.

One way to make sure you’re drinking enough water is to carry a water bottle with you throughout the day. Keep a water bottle on your desk at work or in your car, so that you can sip on it throughout the day.

Alternatives to Water

If you don’t like the taste of plain water, try adding slices of lemon, lime, or cucumber for added flavor. Herbal tea is also a good option, as is fruit-infused water. Just be careful to avoid sugary drinks, as they can contribute to overeating.

Drinking plenty of water is a simple and effective way to prevent overeating. Not only does water fill you up, it also helps your body function properly. So the next time you feel a snack attack coming on, reach for a glass of water instead!

Don’t Buy Junk Food

Why it’s important?

One of the simplest ways to stop overeating is to not buy junk food. This might seem like a no-brainer but when you have processed snacks and sugary treats at home, it’s much harder to resist them.

Additionally, if you buy junk food regularly, you are more likely to develop a habit of eating it. It’s much easier to reach for a bag of chips when it’s already in your pantry.

What to do instead?

Instead of buying junk foods, focus on buying whole, nutritious foods. This can include fresh fruits and vegetables, lean proteins, and whole-grain carbohydrates.

To make these options more appealing, try storing them in visible locations or prepping them ahead of time for easy snacking. For example, cut up some carrots and celery and store them in a clear container in the fridge for an easy, healthy snack option.

If you really want a treat, consider making it from scratch using healthier ingredients. This way, you have more control over what goes into your food and can make it healthier overall.

Use Smaller Plates

Why Is Using Smaller Plates Important?

One of the easiest ways to reduce overeating is to use smaller plates. Many people tend to fill their plates with food without realizing how much they are consuming. Using a smaller plate makes the same amount of food look like more and helps to reduce the portion size.

A larger plate can trick your brain into thinking that you are eating less food when, in reality, you are consuming more calories. Switching to a smaller plate can help you feel satisfied with smaller portions and help you to control your calorie intake.

Tips on Using Smaller Plates

• Switch to a smaller plate for your meals. Instead of using a dinner plate, use a salad plate or a smaller dish.
• You can also use bowls instead of plates for your meals. A bowl can help control portions and is great for meals with soups, stews, and salads.
• If you still feel like you need a larger plate, fill it first with non-starchy vegetables. This will help to make the plate look full and give you the nutrients you need while keeping the portion size under control.
• When eating out, ask for a smaller plate or a to-go box to save some of your meal for later.

Overall, using smaller plates can be a simple but effective way to help you stop overeating and control your portion sizes. Give it a try and see how it makes a difference in your food intake and overall health!

Chew Slowly

Reasons to Chew Slowly

Chewing slowly helps improve digestion by allowing food to be broken down more efficiently in the mouth. It also helps to signal to your brain that you are getting full, which can help prevent overeating. By taking the time to chew slowly, you are allowing yourself to fully enjoy the flavors and textures of your food.

Tips for Chewing Slowly

• Put your utensils down between bites to slow yourself down.
• Consciously count how many times you are chewing each bite.
• Take smaller bites to encourage slower chewing.

Benefits of Chewing Slowly	Drawbacks of Chewing Quickly
Improved digestion Reduced risk of overeating Enhanced enjoyment of food	Greater risk of indigestion Greater risk of overeating Reduced enjoyment of food

Remember that eating should be a pleasurable experience, and taking the time to savor each bite can help you better appreciate your food while also improving your overall health and wellness.

Don’t Eat While Distracted

Avoid Multitasking

When you eat while distracted, you may not even realize how much you are consuming. Multitasking can cause you to lose track of the amount of food you consume, leading to overeating. Instead of watching TV, texting or browsing the internet while eating, focus on your food. Sit down at a table and concentrate on the taste, texture and aroma of the food. This can help prevent mindless snacking and promote mindful eating.

Turn Off Your Devices

One of the biggest distractions while eating is our electronic devices. Smartphones, tablets, and other devices can divert your attention away from the food and cause you to eat more than you need. Turn off your devices while eating, or at least put them on silent. This way, you can focus on your food and enjoy your meal without any distractions.

• Don’t watch TV, read, or work while eating
• Put your phone in another room or turn it off
• Focus on your food and enjoy each bite

Eat Only When You’re Hungry

Another way to prevent distracted eating is to only eat when you are truly hungry. When you eat out of boredom or stress, you may not be fully present when consuming your food. Instead, pay attention to your hunger cues and eat only when you need to. This way, you can enjoy your food fully, without the distractions of multitasking or electronic devices.

Get Plenty of Sleep

Introduction

Getting enough sleep not only helps you feel refreshed and energized for the day ahead but also plays a role in maintaining a healthy weight. Lack of sleep can cause hormonal imbalances that affect appetite and metabolism, leading to overeating and weight gain. Here are some tips to help you get plenty of quality sleep.

Tips for Better Sleep

1. Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.

2. Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to soothing music to help your body and mind unwind.

3. Limit caffeine and alcohol: Avoid consuming these substances late in the day, as they can disrupt sleep patterns.

4. Make sure your sleeping environment is comfortable: Ensure your bedroom is cool, dark, and quiet, and invest in a comfortable mattress and pillows.

5. Avoid screens before bedtime: The blue light emitted by electronic devices can interfere with your sleep cycle, so it’s best to put them away at least an hour before bed.

The Bottom Line

Getting plenty of quality sleep is an essential part of a healthy lifestyle, and it can help prevent overeating and weight gain. Try implementing these tips to improve your sleep patterns and overall well-being.

Manage Stress

Identify Your Triggers

Stress is a major contributor to overeating. It triggers a hormonal response that increases appetite and food cravings. To manage stress, it is important to identify your triggers. What situations, people or thoughts make you feel stressed? Once you know your triggers, you can develop a plan to avoid them or manage them better.

Find Healthy Ways to Cope

When you feel stressed, it’s critical to find healthy ways to cope. There are many effective stress-reducing techniques, such as deep breathing, meditation, yoga, and exercise. These activities can help to calm your mind and body, reducing the level of stress hormones in your system.

• Practice deep breathing exercises
• Meditate for a few minutes each day
• Engage in regular exercise
• Get enough sleep
• Take regular breaks throughout the day to relax and recharge

Keep a Stress Journal

Keeping a stress journal can be helpful in managing stress and reducing overeating. Writing down your thoughts, feelings, and reactions to stressful situations can help you identify patterns and triggers. In addition, it can also help you to release negative emotions and find a sense of calm.

Time	Event	Emotion	Coping Mechanism
8:00 AM	Missed appointment	Anger	Deep breathing exercises
12:30 PM	Deadline approaching	Anxiety	Take a walk outside
6:00 PM	Fight with partner	Sadness	Talk to a friend or therapist

Don’t Keep Unhealthy Snacks in the House

Stock Up on Healthy Snacks Instead

One of the easiest ways to avoid overeating unhealthy snacks is to simply not have them in your home. If you have junk food readily available, it can be too tempting to indulge in it when you’re feeling hungry or bored. Instead, focus on stocking up on healthy snack options that are both delicious and satisfying.

Some great choices for healthy snacks include fresh fruits and vegetables, nuts and seeds, high-protein snacks like Greek yogurt or edamame, and whole-grain crackers or rice cakes. These options will help keep you feeling full and satisfied, without the added sugar and empty calories found in many processed snack foods.

Make a Plan for Treating Yourself

Of course, it’s okay to indulge in some less-healthy snacks every once in a while. If there’s a certain treat that you really enjoy, consider making a plan for when and how often you’ll allow yourself to indulge.

For example, you might decide to allow yourself one small treat per week, or to only indulge in certain foods while eating out at a restaurant. By setting guidelines and sticking to them, you can still enjoy your favorite foods without overeating or feeling guilty afterward.

• Limiting unhealthy snack options in the home is a great place to start when trying to cut back on overeating.
• Stocking up on healthy snacks instead can help you feel full and satisfied, while avoiding empty calories and added sugars.
• Creating a plan for indulging in your favorite treats can also help prevent overeating and guilt.

Find Healthy Alternatives to Your Favorite Foods

Make Healthy Swaps

Instead of reaching for the chips and dip, opt for sliced veggies and hummus. You’ll still get the satisfying crunch and salty taste, but with more fiber and nutrients.

Trade in your white bread for whole grain bread and your regular pasta for whole wheat pasta to up your intake of healthy carbohydrates and fiber.

Choose lean protein sources, such as chicken, fish, and tofu, instead of processed meats like hot dogs and bacon.

Experiment with New Ingredients

Try swapping out unhealthy ingredients in your favorite recipes for healthier alternatives.

Replace sugar with natural sweeteners like honey or maple syrup.

Use avocado instead of mayonnaise or sour cream in recipes to add a creamy texture with healthy fats.

Research Healthy Alternatives

Find healthy alternatives to your favorite junk foods. For example, instead of potato chips, try kale chips. Instead of ice cream, try frozen yogurt or a fruit smoothie.

Look up healthy recipes online and try them out. You may discover new healthy foods that you love.

Conclusion

Finding healthy alternatives to your favorite foods doesn’t have to be a sacrifice. With a little creativity, you can enjoy tasty and nutritious meals that satisfy your cravings.

Take Breaks During Meals

Slow Down Your Eating Pace

When we eat too quickly, our bodies don’t have enough time to register that we’re full, which often leads to overeating. One way to combat this is to take breaks during meals and slow down your eating pace. This will give your body more time to process what you’ve already eaten and signal that you’re no longer hungry.

Engage in Conversation or Put Down Your Utensils

Taking breaks during meals can also mean engaging in conversation with your dining partners or putting down your utensils for a few minutes. This helps to create a more relaxed atmosphere and allows you to fully enjoy and savor your food. It can also help to prevent mindless overeating that can occur when we’re distracted or eating on autopilot.

• Try to take at least one break during your meal.
• Pause for a few minutes to check in with your hunger levels.
• Engage in conversation with those around you.
• Put down your utensils and take a few deep breaths before continuing to eat.

Create a More Mindful Eating Experience

By taking breaks during meals, you can create a more mindful eating experience. Mindful eating is about being present and fully engaged with your food, which can help you better recognize your body’s hunger and fullness cues. It’s also a great way to savor the flavors and textures of your food and enjoy the social aspect of eating with others.

Benefits of taking breaks during meals:
Allows your body time to process that you’re full
Can prevent mindless overeating
Creates a more relaxed eating atmosphere
Supports mindful eating practices

Incorporating breaks during meals can be a simple yet effective way to prevent overeating and create a more enjoyable and mindful eating experience.

Practice Mindful Eating

What is mindful eating?

Mindful eating is the practice of being fully present while eating. It involves paying attention to the taste, smell, texture, and even the sound of your food as you eat it. Mindful eating also includes listening to your body’s hunger and fullness cues, and making conscious choices about what you eat.

How can mindful eating help stop overeating?

Many people overeat because they are not paying attention to their body’s signals of hunger and fullness. Mindful eating helps you tune into these signals, so you can stop eating when you are satisfied, rather than continuing to eat until you are uncomfortably full.

Mindful eating also helps you enjoy your food more fully, which can lead to greater satisfaction and less of a desire to keep eating. When you focus on the taste and texture of your food, you are more likely to feel satisfied with less food.

Tips for practicing mindful eating

• Eat without distractions, such as the TV or your phone
• Take small bites and chew slowly
• Pause between bites to check in on your hunger and fullness levels
• Focus on the taste and texture of your food
• Use your senses to fully experience your food
• Avoid eating when you are overly emotional or stressed

Don’t Eat Late at Night

Avoiding Late-Night Eating

Eating at night is a common cause of overeating as we often snack when we are bored or watching TV. It is essential to avoid eating late at night, especially after dinner.

Maintaining a Balanced Schedule

Try to maintain a balanced schedule during the day, so you don’t feel the need to eat at night. Eat small, frequent meals throughout the day to keep your hunger at bay and your metabolism working efficiently.

Limiting Your Alcohol Intake

Drinking alcohol late at night can increase your appetite and make you more likely to overeat. Limit your alcohol intake, especially in the evening.

• Avoiding high-calorie snacks like chips, cookies, and ice cream. Instead, opt for healthier options like fruits, berries, and nuts.
• Drink plenty of water to keep your body hydrated and to help you feel fuller for longer.

By following these tips, you can avoid late-night eating and reduce your chances of overeating.

Eat More Fiber

What is fiber?

Fiber is an essential part of a healthy diet. It is a type of carbohydrate that we cannot digest and absorb, so it passes through our digestive system relatively intact.

Why is fiber important?

Fiber has numerous health benefits, including helping with digestion, promoting regular bowel movements, lowering cholesterol levels, and controlling blood sugar levels.

Moreover, adding fiber to your meals can help you feel fuller for longer periods, which can reduce appetite and prevent overeating.

How to add more fiber to your diet?

• Choose whole grains such as brown rice, quinoa, and oats instead of refined grains.
• Eat more fruits and vegetables, especially those with skins or seeds, such as apples, berries, and kiwis.
• Include legumes such as beans, lentils, and peas in your meals.
• Snack on nuts and seeds, which are high in fiber and healthy fats.

It’s essential to drink plenty of water when increasing fiber intake to prevent constipation and other digestive problems. Also, keep in mind that it’s important to increase fiber intake gradually to allow your body to adjust to the change.

Don’t Drink Your Calories

Avoid sugary drinks

One of the easiest ways to consume an excessive amount of calories quickly is by drinking sugary beverages. These include soda, energy drinks, fruit juices, sweetened coffee or tea, and sports drinks. A single can of soda can have around 150 calories and 10 teaspoons of sugar, which is more sugar than a person should consume in an entire day. Instead of these calorie-dense drinks, try drinking water, unsweetened tea, or sparkling water.

Watch out for hidden calories in drinks

Not only do sugary drinks contain a lot of calories, but other types of drinks can also add up quickly. For instance, alcoholic beverages, smoothies, and even milk can have a lot of calories. Be mindful of the type and quantity of beverages you consume. A small glass of wine may contain around 100 calories, and a smoothie may have over 500 calories, which is equivalent to a full meal. Always check the nutrition facts label to get a better idea of the calorie content of your drinks.

• Avoid sugary drinks like soda, sports drinks, and fruit juice
• Drink water, unsweetened tea, or sparkling water instead
• Watch out for hidden calories in drinks like alcohol, smoothies, and milk

By avoiding sugary and calorie-dense drinks, you can make a significant difference in your daily caloric intake.