One of your family members says, “I’m hungry!” You’ll give them some food to eat. After an hour or so you’ll hear the same word. Even then you’ll give something to eat. And again if you hear that, then you can confirm it as an eating disorder. But do you know how to control overeating? You don’t need a year’s treatment to overcome this problem. Here are the best ways that help you to control overeating food.
You don’t need a year’s treatment to overcome this problem. It is you who can help you to control compulsive eating. You should design your body structure with healthy living. Nobody loves to be obese fat. Right? So, here are the best ways that help you to control overeating food.
Reasons Why You Overeat
Most of the people these days feel that they are overeating. To overcome stress in work and for many reasons people are habituated to eat continuously. This leads to the accumulation of cholesterol or fat in the body.
Finally, overeating leads to many health issues like heart attack, obesity,.., etc. So, let us see the reasons for overeating and look for the tips on how to control overeating.
What are the Reasons for Compulsive Overeating?
- Unawareness of the quantity of calorie intake.
- Eating too fast.
- Getting ease of certain emotions.
- Accustomed to overeating.
So, let us try to avoid these reasons of the Binge Eating Disorder and get a fit, healthy body. Scroll down the page and learn how to get self-control with eating.
How to Control Overeating Naturally?
It will be hard to stop overeating all of a sudden as you are habituated to eat more. You might start eating a healthy diet at home and get out. There you’ll be surrounded by all the junk food, and then you’re diet breaks up. This is the thing that is happening with all of us. So, to overcome all these food temptations let us try the below ways to control eating habits.
- Never skip breakfast.
- Eat healthy food.
- Have a sufficient sleep.
- Maintain a daily book.
- Reduce your stress levels.
- Maintain slow rate of eating.
- Eat when you’re not hungry.
- Drink More Water.
Never Skip Breakfast
People with the thought of losing weight skip their breakfast. Then claim that there is no result even if they are not eating food. It is sure that you’ll never lose weight skipping breakfast. Instead, you’ll crave for more food in the afternoon.
A recent study says that out of 3,000 people only 4% of the people who had never taken breakfast, lost weight. So, mind having a healthy breakfast to prevent yourself from food cravings
[Also Read: How to lose Butt fat fast]
Eat Healthy Food
If you want to know how to control overeating, then this is the right idea. Try to include vegetables like broccoli, potatoes, etc. and some meaty foods like eggs, pork, lamb, etc. Because these foods help you to lose weight.
And the funny fact is that no one likes to eat the raw vegetables and fruits repeatedly. Isn’t it? So, this might push you not to eat more. Try the below front door snack technique to have a self-control over eating.
- Place only the veggies and fruits on the table.
- Remove chocolates and junk food like things from the storage cans.
- Wherever you go, take some almonds, apricots, and some other dry fruits along with you.
[Read More: Foods to eat before exercise]
Have Enough Sleep
A healthy man requires a minimum 7 hours of sleep. So, try to have an uninterrupted deep sleep for seven hours a day. This helps you to overcome the emotional eating disorder.
An insufficient sleep leads to an imbalance of the fat regulating hormones. This paves the way for obesity and type-2 diabetes.
Maintain a Food Journal to Control Eating Disorders
The idea of a food journal is the best for a person searching for how to control overeating. Make a habit of writing down all your feelings for food and tastes.
Also, write how you feel before and after eating something. This might help you to make a self-assessment about your eating habits. And finally, you’ll stop compulsive eating.
Reduce Stress Levels
It is a known fact that today’s busy life gives you a lot of stress. The very demanding work, personal tensions, lack of sleep are the sources of your stress.
These reasons are very common that you cannot prevent them because they arise according to the situations. So, instead of trying to avoid these reasons, work the stress relieving treatments like yoga, meditation, etc.
[Also Read Yoga asanas for PCOs]
Eat Your Food Slowly to Control Overeating
Most of us have a habit of swallowing food without chewing. Do you too have this habit? Then it is time for us to change the practice. Because when you eat and swallow the food faster without chewing it, then you are missing the feel of food. This doesn’t satisfy you with the amount you have eaten. So, you will think of eating more.
So, chew every bite of the food for at least 8 to 10 times. By this, you’ll increase the time of eating, and your mind catches up to your stomach. Thereby it controls your mind, and you’ll also enjoy every ingredient of the food.
Eat When You’re Not Hungry
When you tell your mother that you are hungry, out of love, she’ll feed you with all the food items that are present. You as a child of the lovely mother starts eating more and more food. Isn’t it? So, a better suggestion is that eat before you feel hungry.
It means that take a small and flavorless snacks between meals. This keeps you free from tiredness, hunger, lack of energy which forces you to eat more. Of all the ideas of eating disorder treatments, this is the simple one. Right?
Drink the Zero Calorie Drink- Water
One of the natural remedies to curb compulsive eating is the idea of drinking water. There are numerous health benefits of water as it is a zero calorie drink. Along with the tiredness and brain fog, dehydration also gives you a wrong sense of hunger.
The liquid calories like juices will not satisfy your hunger for a long time because of their rapid digestion. So, drink water for more times between the meals. Also, remember to drink a glass of water 20 minutes before every meal. This fulfills a part of your hunger. If you are bored with the plain water drinking, you can flavor it with lemon, cucumber, strawberries, etc.
If you are bored with the plain water drinking, you can flavor it with lemon, cucumber, strawberries, etc. The main thing here does not make the zero calorie drink to high-calorie drink with many flavors.
So, these are the tips that help stop binge eating. Follow and suggest them for the people trying to know how to control overeating. Make a healthy life and a healthy society.
Dear Stomach, You’re Bored. Not Hungry. So Shut Up