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Where people are labelled as malnourished due to a shortfall of food, there’s another side where people are inviting their own death by overeating.
Overeating is an unintentional consumption of food 1on a bigfoot causing high death rates every year. Whether being on a desk job or at home, people have turned overeating into a habitual activity in their daily lives.
Will it benefit you in the future? The clear answer is NO! To know more further, let’s get into the subject, and find out some mindful eating habits2 and how to stop overeating.
How to Stop Overeating: 10 Super Hacks
Over time, eating bulk food can prompt weight gain and increase life risk. Excessive eating creates a backdoor for life-risking diseases like diabetes, heart attack, and several other chronic conditions.
Regarding this, conquering the overeating cycle is difficult, but at the same time can be achieved easily by adopting strategies. It is said that “Good things take time.” This is why here are the top 10 ways to stop overeating.
Let’s get started!
1. Do Not Run Away From All Your Favorite Foods
You must have been advised to avoid your favourite cuisines that don’t benefit your health. However, here we say not to prevent them.
Restricting your favourite food may cause you deprived at the moment. This further might turn you to avoiding other foods like homemade dishes, affecting your balanced diet.
Swearing to yourself to never have a slice of pizza and coke is not a realistic solution. Instead, you can avoid overeating by turning it into an occasional treat.
One can eat some healthy substitutes instead of processed junk food.
2. Stop Eating From Containers and Tiffins
Eating cookies out of containers, chips out of bags, and candies from the box leads to bad health problems.
People working, especially desk jobbers, and those chilling in their free time on a couch with containers and drinks, are most affected by obesity and body weight. With the increase in calories, you become more susceptible to foreign diseases in your body.
You can reduce your hunger by eating adequate and normal food. Eat slowly and take out a sufficient amount of food on a plate instead of jumping directly to the cartons.
3. Eat Nutrients, Eat Mindfully
Certain foods rich in fibre, like soya beans, citrus fruits, oats, and veggies, and protein-rich foods like milk products, eggs, and bananas, are the highly recommended food items you can freely have in your tea time or snack.
Research shows that eating high-protein food claims to reduce hunger. To enrich your meal with nutrition, you can add other nutritious ingredients like sweet potatoes, greek yogurt, and berries.
Moreover, a nutritious breakfast can help in reducing unwanted cravings all day long. So start eating healthy today.
4. Reduce Stress
Don’t let stress become your lifelong companion. Chronic stress level drives high cholesterol, which increases the chances of heart attacks3.
Excessive pressure can push one towards overeating absent-mindedly. So, it’s better to find out easy ways to beat this situation.
Eating balanced meals with high nutritional value with regular meditation and yoga can help to revamp yourself from emotional reasons and control your eating habits.
There are numerous ways to avoid putting yourself in a stressful situation. For example, listening to music, practicing your favourite hobby, interacting with your loved ones, yoga, meditation, and getting in touch with nature are some simple tips one can practice daily.
5. A Pre-Planned Diet
Being unprepared to mute your hunger is one of the situations most individuals fall into. Highly processed food affects the satiety signals of the body which likely forces you to purchase readymade processed foods from your nearest food hub.
But, these last-minute food items become an unexpected problem for your health.
To avoid these situations, you should keep healthy snacks on hand—for example, cut fruits, yogurt with berries, and a home-cooked lunch to eat when hungry.
6. Replace Sugary Eating Habits With Substitutes
We all know sugar is the biggest source of weight gain and chronic disease. Hence, one can replace sugary beverages with healthy substitutes.
For example, instead of taking soda and juice, one can have honey water as a substitute. Honey works as a great replica of sugar, also effective for weight loss and skin care.
7. Watch Your Blood Sugar Levels
Talking about sugar consumption, blood sugar is one of the risk-causing diseases that has trapped half of the world’s population. Individuals intake several medicines to maintain their blood pressure. However, the simple hacks are there at home.
Blood sugar can be controlled by banning several sugary beverages like white bread, candies, cookies, carbs, syrups, and much more.
8. Mind Your Alcohol Consumption
Alcohol causes overeating by lowering your stamina and increasing your hunger levels4. Having several drinks in one sitting can affect your brain badly rather than having meals with drinks.
Hence, you must pay attention to their alcohol intake to stabilize their hunger throughout the day.
9. Healthy Fats are Waving to You!
Adding healthy fats like avocados, nuts, seeds, nut margarine, and olive oil to your dinner might assist you with feeling more fulfilled after suppers and lessen eating.
10. Being your Boss isn’t Mandatory
Don’t become your boss while choosing the best diet chart for you. If stuck, you can call your nearest and most reliable nutritionist.
Binge eating disorder can be managed by yourself but sometimes needs recommendations and medical advice from professionals.
If you are caught up with a binge eating disorder (BED), it is important to consult a doctor.
6 Reasons Why People Overeat Without Realizing
There’s a thin line between adequate eating and overeating. A food intake capacity varies from person to person. However, sometimes, it becomes difficult for people to identify how many grams of food is called a perfectly adequate meal.
Following are the 6 common reasons that lead to overeating. The reasons can be many, seamless to your situation or happening. Learn more about Healthy eating.
1. Portion Size Differs
The portion size of your everyday meal decides the impact of overeating on your health. We all differ with the different portion sizes of food we have, so sometimes it becomes difficult to know how much I should eat.
Most people eat extra to ensure their stomach is filled until it starts getting hurt. However, this is a bad habit.
2. Emotional Eating
It’s common to overeat when you’re sad, angry, or even happy, or sometimes stressed. We feel eating something favourite soothes our brain and relieves us. But, this leads to bad eating disorders.
Eating mindlessly does not bring you to the solution. Instead, one can call a friend, go for a walk, exercise, get in touch with the environment, and play.
They can also practice their hobbies or spend some time with pets to distract themselves.
3. Skipping Meals + Bulk Eating
Generally, people are misguided by myths that- eating a heavy breakfast or lunch and dinner will help electrify you throughout the day. Resmealting food for hours can wreak havoc on your health, like blood sugar levels.
So start paying attention to your hunger cues. Eat only when you’re hungry. Never run after the taste.
Additionally, be mindful of what you eat. Put a break on unwanted foods. If you are craving processed food, have a small amount, and then move on.
4. Alcohol
Excessive alcohol can mess with your diet cycle and stop you from recognizing that you’re full. Continuous eating along with the drinks can negatively affect your health, as you might not know how many amounts of unhealthy foods or meals you have had with each sip.
5. When You’re Bored
Many individuals overeat to cut their time because they are bored and feeling slow. Sitting on a couch with a drink and packs of chips brings them a chilling vibe. It’s the equivalent idea to pass your time or enjoy your break.
You need to focus on some nutritional ways to maintain your health as well as taste. One can prepare easy healthy snacks to overcome such a situation.
Frequently Asked Questions (FAQs)
1. What helps digestion after overeating?
Drinking water or going for a walk when you feel bloated or very full can help with digestion.
2. Which diseases are caused by overeating?
Overeating can lead to many diseases including diabetes, heart attack, and several other chronic conditions.
3. Will I gain weight if I eat a lot in one day?
No, you would not suddenly gain weight just after one day of overeating. However, if it becomes a habit, it can lead to many problems including obesity.
Conclusion
“I will start the diet tomorrow!” How many times have you made such statements and proven them true? How to stop overeating effortlessly? The thing is, it will not happen until you’re prepared for it. So, get started today!
Follow the tips given above and fight your overeating battles to lead a healthy lifestyle!
- Allan, Julia L., Marie Johnston, and Neil Campbell. “Unintentional eating. What determines goal-incongruent chocolate consumption?.” Appetite 54.2 (2010): 422-425. ↩︎
- Jordan, Christian H., et al. “Mindful eating: Trait and state mindfulness predict healthier eating behavior.” Personality and Individual differences 68 (2014): 107-111. ↩︎
- Sanwald, Alice, and Thomas Schober. “Follow your heart: survival chances and costs after heart attacks—an instrumental variable approach.” Health services research 52.1 (2017): 16-34. ↩︎
- Nelson, Karin, Margaret E. Brown, and Nicole Lurie. “Hunger in an adult patient population.” Jama 279.15 (1998): 1211-1214. ↩︎
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