How to Break the Habit of Overeating

Dear Friends,

It is not unusual to become overly focused on eating and drinking without realizing it. If this happens, you must understand that you are dealing with the problem of overeating.

Overeating can lead to weight gain and other physical problems. If this occurs due to idle time or circumstances, the diet should be controlled. How can we easily get rid of the problem of overeating? Let’s explore that.

Talk to Yourself
If you feel that you are eating more than usual every day, and you are gradually gaining weight, try to find out why this is happening first. Generally, the amount of food we eat increases or decreases depending on our emotional state. We tend to overeat when we are inactive, overworked, depressed, or even overjoyed. Talk to yourself, check your state of mind, and try to maintain balance by eating normally.

Eat on Time
Breakfast, lunch, and dinner should be taken at fixed times. Breakfast in the morning, lunch in the afternoon, and dinner not too late at night. If you don’t follow such a routine, you may eat more than usual, which is common. When the body doesn’t get food on time, it creates extra demand, so when food is finally available, you may lose control and eat more. Therefore, you need to eat at the right time every day.

Be Attentive While Eating
We often don’t focus on eating. Many times, we are seen working on the computer or laptop, watching TV, or talking on the phone while eating. This is undesirable. One of the causes of overeating is a lack of attention during meals. When you eat without focusing on your food, you may eat more. So, you should sit at a designated table or place and take time to eat.

Say No to Favorite Foods
We often eat more of the foods we like or love. To address overeating, limit your intake of extra favorite foods. Make a list of such items—ice cream, burgers, pizza, cakes, chocolate, or foods high in fat. Stop keeping these foods at home or in the fridge. If you can’t completely avoid them, try to eat them less often.

Eat Foods Rich in Protein and Fiber
Foods rich in protein and fiber will keep your body and mind refreshed and strong. Add eggs, fruits, vegetables, chicken, fish, etc., to your daily diet. These foods will strengthen your immunity, keep your sugar levels in check, and aid digestion. As a result, your body will not crave more food due to energy deficiency or fatigue, and you will avoid overeating.

Drink Water Instead of Soft Drinks
Who doesn’t love sugary soft drinks? There are thousands of such drinks available on the market. If you habitually consume soft drinks while eating, this habit should be stopped. Drink water instead of soft drinks. In one study, two people of similar age were compared—one consumed a soft drink while eating, and the other drank water. The person who drank soft drinks consumed about 8% more food than the one who drank water. Over time, sugary soft drinks can also harm your body.

Maintain a Balanced Diet
If your body weight is increasing, you might start 'dieting' by excluding almost everything from your meals, which can lead to problems. The way to address overeating is with a balanced diet. Regular, moderate eating is key. Rather than cutting out all foods, make sure you are eating what is necessary without going overboard. In this case, it’s best to consult a nutritionist who can explain how to maintain a balanced diet. This can also help you avoid overeating.

Along with weight gain, issues related to blood pressure and diabetes may arise due to overeating. To stay healthy, you should avoid overeating.

Thanks