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Those who occasionally overeat, on the other hand, do this in feel-good moments like birthday parties, weddings, and holidays while those for whom it is a situational occurrence overeat when they are stressed or unhappy. If overeating is not managed, it can lead to serious health conditions like obesity, heart disease, type 2 diabetes. This is why today’s topic seeks to proffer solutions to this problem. Therefore, if you struggle with overeating, you can overcome it by doing the following: Eat Slowly: Some people are in the habit of wolfing down food even when they are not hungry. I don’t know why they feel the need to run a marathon whenever they see food. But eating quickly makes you eat more. Research indicates that it takes about twenty minutes for the stomach to send signals of fullness to the brain. Thus, instead of just swallowing food, take your time to chew the food. This will allow your body time to digest the food so that the satiety factors can set in. Drink Water Before, During and After Food: I often forget to drink water ten minutes before a meal. But I drink half a glass of water in between meals and two glasses after each meal. Once I drink water after a meal, you can’t tempt me with any other food no matter how delicious. Therefore, I can say with my chest that filling up the tummy with water helps to prevent overeating. You should try it. Avoid asking for Second Helping (Extra Plate): I don’t want to hear that this is your favourite food. And I don’t care that the food is too delicious. If you want to stop overeating, then, you need to apply discipline at mealtimes. Take your portion on a moderately sized plate and when the food on your plate finishes, tell yourself that the meal is over, stand up and clear the table.
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Avoid Eating Food from the Container: The plates, bowls and cups in your kitchen are not for decoration. Use them to measure out the quantity of food that you want to eat, it should be a single person’s portion preferably. Eating foods like bread especially sliced bread, groundnut, ice cream from their containers will make you consume more calories at a sitting than you should. Know your Trigger Foods and Keep them Away: What is that food that makes you voracious? The one that once you see, you will not rest until it’s finished? That food is your trigger food. You need to keep it out of sight or better still out of your home. What you cannot see cannot tempt you. Thus, if you keep trigger foods away, the temptation to overeat will be removed or reduced. Hydrate with Water: I won’t even deny the fact that chilled sugary drinks can make you feel good especially on hot, stressful days. But these drinks are full of calories. They can also make you overeat when they are paired with food. This is why water should be your first, second and third choice for hydration. It’s refreshing and it is free of calories too. Eat More Fibre and Protein Rich Foods: Protein and Fibre-rich foods keep you feeling full for a longer time. When you are full, the chances of eating junk food that has no nutritional value is reduced. So, go ahead and eat beans, legumes, whole fruits and vegetable. They will reduce your chances of overeating. Finally, heaven helps those who help themselves. So, if you want to stop overeating, you should apply any of these techniques. Sources: Institute for Integrative Nutrition Blog Healthline Featured Image Source: Ebony Magazine
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