Some may not realize that they are overeating until many health problems occur. In contrast, others feel guilty just after eating. In both cases, it can be a mental disorder. Overeating is defined as consuming excess food in relation to what the body needs for energy. It can result in a host of health issues including obesity, high blood pressure, high cholesterol, and heart disease.
How individuals overeat may vary from one to another. But it means that a person still continues eating even if he is full. To help you stop overeating and avoid all those potential health problems, here are some tips that will surely help:
Cook Your Own Meals
Many say that they eat less when they cook. This does not mean that the food they are cooking is not delicious, but it is because they must have become satisfied and felt full by the aroma of the food that they are cooking. Look around. Are there popular cooks out there who are obese?
Drink Water Before Eating
Drinking water before eating means that a portion of your stomach is filled. This will let you feel full with fewer spoons of food you placed into your mouth. It will also help you slow down when eating because your stomach has something in it.
Water should be the best choice, not just any fluid like soda and juice. It may defeat the purpose as these fluids contain more sugar. Tea can be the next option.
Never Skip Breakfast
Do you know that breakfast skippers are usually fatter than breakfast eaters? This is because those who skip breakfast tend to eat more during the day. And if you are out of your home because of work or other reasons, you may not have the choice of preparing healthy snacks.
Don’t Wait to Eat Until You Are Very Hungry
Eating slowly has some benefits. If you eat slowly, you masticate your food more. This will prevent indigestion. If you are very hungry, eating slowly can be impossible to do. You may tend to eat faster than usual. You may also eat more. This must be the normal instinct of someone with an empty stomach.
Overeating Is Never a Solution to Your Problems
Emotional eating is overeating triggered by depression, anxiety, and other emotional causes. In some cases, overeating is done as an escape. If you are just heartbroken because of a breakup, do not resort to eating much. Instead, mingle around. It will surely help you overcome your despair. When you overeat, you may just be creating more problems.
Go for Hard-to-Digest Foods
Hard-to-digest foods will let you feel full longer. This will help you to avoid looking for food to ingest. Such foods may be best exemplified by proteins. Aside from letting you feel full longer, they are also a good source of energy. Examples of proteins that you should be eating are chicken, turkey, fish, beans, and lentils.
Choose a Quiet Place to Eat
If you are dining in a quiet place, you will be more mindful of what you are eating and how you are eating. This may not happen when there are distractions around like a loud TV or you are at the dining table overlooking the street. If there are distractions, you may not be aware of how much you have eaten already.
Pack Homemade Snacks
When going out for the day, it helps if you prepare your snacks at home rather than buying snacks in the grocery store. If you do so, you can be sure that they are healthy and clean. You are never sure that what is available in the grocery store near you are ‘clean foods.’
Eat With Someone Who Does Not Overeat
Choosing your eating companion can have a major impact on your eating. Some obese people may have an eating disorder because they were exposed to parents who overate. When you eat with someone who eats slowly, you may feel embarrassed to eat fast. The same is true when you eat with someone who eats little.
It may be alright to have a cheat meal once a week. But never do it more than once. This is to entertain some of your cravings for some foods. You can call it as a reward for yourself for a week of not overeating.
For sure, It may be hard in the first weeks while trying to cut on your overeating. But before you know it, your system has already adjusted itself to your diet plan. You may not even seek the one cheat meal that you allow yourself in a week.