3 ways to control overeating

Do you get the urge to eat more even after a heavy meal? After every meal do you get the feeling that you ate more than you should have? Then you are probably indulging in overeating. But what is overeating? Let’s start from the basics.

What is overeating?

Overeating is the process in which a human being consumes more food, basically extra food in comparison to the energy that it uses. This means that the body starts accumulating extra food or calories that get stored in the body and go unused, thus causing the problem of fat accumulation. 

Now an occasional meal where you eat extra because it’s your favourite food, does not cause much harm. But when extra eating becomes a habit, is when you need you to need to look into it seriously. Over time many people start finding it difficult to go back to their normal appetites. It becomes a tough task for them to control themselves when they are eating. Overeating can be very harmful if continued over a long period. It can be a root cause behind some very serious health conditions like obesity, increased cholesterol levels, type 2 diabetes, heart problems, blockage of blood vessels leading cardiac arrests etc. So, something that seems so harmless, can cost you your life. So, to help you get over the habit of overeating, we will share certain tips which can help you in the same.

1. EAT SLOWLY

When you eat slowly, you give time to your body to take the food through its entire process. When you chew your food properly, it becomes easier for your body to digest it and becomes easier for the body to collect nutrients from food and absorb them. And eating slowly helps you in controlling the amount of food you consume in one meal, hence helping you control overeating. By eating slowly and chewing thoroughly you give time to your body to relay satiety signals from your gut to your brain, which prevents you from overeating. So, eat slowly to stop yourself from overeating.

2. EAT IN HEALTHY PORTION SIZES

According to your appetite, you can control the portions of your meal. Studies have shown that people who take large portions of food on their plates end up consuming a much larger number of calories than the amount that they are supposed to. 

You can follow a few tips for narrowing down to your perfect and healthy portion size: 

  • Use a smaller size of plates/ containers or bowls for eating food.
  • While eating snacks, avoid eating right from the packet.
  • Limited munching while working or while doing some other activity.
  • While eating your meal, divide it into plates rather than keeping the whole container.
  • Storing bulk food purchases at a place which is hard to reach.

Once you form the habit of eating just enough and not more, it becomes your appetite and you lose the habit of overeating.

3. IDENTIFY YOUR TRIGGER FOODS

When you’re aware of the foods that trigger your habit of overeating, you can make a conscious effort to avoid eating that. Overeating usually happens when you are eating something that you love, it could be anything, some particular dish or a specific food. Try restricting yourself from eating those foods in particular on a regular basis. Diets that concentrate on the  whole, unprocessed foods are always best, but making room for an occasional treat is perfectly healthy. This way your diet remains healthy, you don’t overeat and you get to eat your favourite dish or junk food or sweet dish or absolutely anything that love on an occasional basis.

Overeating seems pretty harmless, but that extra piece of bread, or that extra bowl of ice cream can cost your health which isn’t worth it. Sure, enjoy the pleasure of having that extra serving of ice cream, but not every day. This way your love for icecream will increase and you won’t ever get bored of it as well as remain healthy without any extra accumulation of fats in your body. Following these steps and making them a part of your everyday life will help you in controlling your overeating and manage a healthy lifestyle.

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