Our relationship with food is complex, we eat not only when we are hungry. We eat when we are sad, happy, anger, disappointed, anxious, scared or stressed. Oftentimes this habit, of overeating, forms so sneakily that it can take us by surprise.
And if you are struggling to control that urge to reach for that bag of chips (put them in a bowl, if you must munch!) or bar of chocolate (grab a fruit, instead) then sit back and read on.
Here you will find practical tips, underlying reasons of overeating/bingeing as well as suggestions of healthy foods to replace the high sugar, high salt ones you crave.
8 Practical Strategies To Avoid Overeating
Drink a glass of water before and after every meal. Eat fiber-rich foods. Use smaller plates and spoons. Sit properly, eat slowly and chew your food well. Avoid distractions like TV and music while eating. Cut down on sugar – it blocks the satiety signal. Get your calories from solid foods instead of beverages.
Tips To Curb Your Overeating Habits
Do not mindlessly consume whatever you crave for. Eat only foods that make you feel good, nothing that does not define your body goals and nothing that makes you feel guilty later. Mindful eating is the trick. So, stick to relishing each and every bite you put into your mouth.
4 Quick Tips To Stop Hunger, Cravings, And Overeating
Most of us have hardwired our brains to look forward to foods filled with fat, salt, and sugar. These types of foods release ‘feel good’ chemicals in the brain’s reward center and over time, we associate the subtle, yet pleasurable, change in mood with eating certain foods and we also become addicted to these foods. Here are a few quick tips
16 Tips to Help You Eat Slow, Eat Less, Eat Better
Make time for a meal, don’t rush. Be comfortable, isolate yourself from distractions and use small utensils. Take small bites, chew well and slowly. Deep breathe between bites and take a sip of water whenever needed. Practice mindful eating and focus on all your senses. Avoid foods that you are likely to gulp, serve yourself small portions and refill when needed.
How To Avoid Excess Snacking And Overeating?
Overeating or excess snacking simply means excess fat. Consume foods high in fiber and that will keep you full for longer to avoid your snacking and overeating urges. Some of these foods are raspberries, pears, apples, hummus, brussels sprouts, oatmeal, barley, chia seeds, carrots, almonds, kale, lentils, and avocado.
How To Overcome Emotional Overeating?