Let’s face it, self-control is a struggle for many people, especially when it comes to food.
Eating too much food over time can lead to weight gain and put you at risk of suffering really serious health consequences like obesity, type 2 diabetes and heart disease. But this doesn’t end there.
Your emotional well-being is also affected by overeating since it makes you feel depressed and think you are “not-enough”; overeating also holds you back from reaching your weight loss goals and reduces life expectancy.
I know this sounds really bad, and it really is, but fortunately there is a proven way to beat overeating, in fact I will show you 9 proven yet simple ways to stop overeating and finally reach your weight loss goals. Keep reading.
1. Look at your plate, not your favorite TV Show.
I know, looking at your favorite TV show while grabbing a bite of your favorite food sounds like a perfect plan for a saturday, but it has been proven that this habit may be causing you to overeat.
According to researchers, the habit of being distracted during a meal lead people to consume more calories at that time and eat even more later on, compared to people who paid attention to what they were eating.
If you are serious about beating overeating habits, turn off your TV, cellphone, tablet and any other distractions during your meals, chew thoroughly and focus on your food; this practice will work wonders for your body weight.
2. Don’t give up all your favorite foods.
Before you say I recommending you to eat junk food, let me explain my point.
It is good to concentrate on whole, unprocessed foods; in fact diet plans like Mediterranean Diet and Paleo Diet focus on eating what we call real food, but swearing that you will never eat chocolate or pizza or even an ice cream again in your entire life may not be realistic.
Having an occasional (and I mean once a month) treat is perfectly healthy as long as you keep control of portions and frequency.
3. Stop feeling stressed.
I know this is easier said than done, but stress has been proven to increase feelings of hunger, leading to overeating and weight gain.
To protect yourself, make sure you include stress relief activities as part of your daily routine; you don’t have to overcomplicate things to avoid stress, just go for a walk, go out with a friend, do some gardening, yoga or even cardio.
Just make sure you do something that makes you feel happy and free every single day.
4. Mindful Eating.
Have you ever take the time to really appreciate your food? how it tastes, chewing thoroughly or taking small bites? If you don’t, today is a good time to get started.
Mindful eating has been proven to be an effective way to reduce overeating, by the way this is highly related to the first point in this list when we talked about avoiding distractions during meals.
Practicing mindful eating will help you feel full for longer periods of time, but it also will make you feel happier and less stressed, helping you to lose weight quicker.
5. Fiber is your friend.
Fiber works wonders for your weight, when consumed properly.
Fiber-rich foods like beans, oats, some vegetables and fruits help you to significantly reduce overeating.
In fact, according to one study, people who eat oatmeal for breakfast eat less during the day than people who eat corn flakes for breakfast.
6. Avoid skipping meals.
I know there are some eating plans, like intermittent fasting, that recommend you to skip meals to reduce calorie intake.
This may work in some cases, however if you do it the wrong way, skipping meals will lead to overeating later in the day.
In fact some studies have demonstrated that eating frequently during the day decreases hunger and reduces food intake.
7. Eat more protein.
Similar to fiber, protein helps you to feel full and makes you eat less during the day which leads to weight loss.
However, not all protein is created equal and you need to make sure that you consume high quality protein.
If you want to learn how protein helps you to lose weight, I recommend you to take a look to my post How a High Protein Diet Helps You To Lose Weight Faster.
8. Eating is not a race.
Please slow down, eating too quickly will increase feelings of hunger and make you gain weight.
On the other side, slower eating will increase feelings of fullness, reduce hunger and help you beat overeating almost without trying.
9. Don’t forget healthy fats.
Healthy fats like those on avocados, extra virgin olive oil and coconut oil will definitely help you to beat overeating.
Several studies have shown that people including healthy fats in their diets tend to be less hungry even 4 hours after meals and ended up losing more weight than people who were following high-carb, low fat diets.