The million-dollar question that’s on our minds is “How to Stop Overeating?”. We have been dealing and debating on this topic for a quite a long time. So, I have complied a simple and easy to do steps that can be followed by mostly everyone. So, let’s get to it. Also Read: Valentine Day’s Health Tips: How to eat wisely to avoid the puffy eyes the morning after
In the current scenario (COVID-19), especially lockdown has set many on this road. Binging has become a way of life, be it web series or movies, especially eating. Overeating is considered one of the tougher habits to overcome and the stress, anxiety, and emotional distress, among others doesn’t help the matter much.
Fortunately, there are many ways we can stop or at least avoid overeating. Majority of the steps are mental and dependent on you forming a habit. This guide will deal with slowing down to learning your body’s hunger cues, among others. Let’s see if these tips can get your eating on track and get to you feel energized and satisfied instead of full and frustrated.
First step on How to stop overeating is: Start Eating Slow
It’s a time-tested method that helps in avoiding over eating. The reason for this is that the brain can take anywhere from five to 20 minutes to process the signal from your gut. Thus, the experts keep suggesting that one should eat slowly. Once you slow down your eating speed, you will notice that you have started feeling full and satiated in comparison to the same quantity of food that you used to take.
Eating too fast is a reliable way of overeating because by the time the brain gets the information from the Gut, we have already stuffed way more than we need. So, stay wary.
Second step is to Limit Distractions
Another habit that we ha formed is to eat while watching TV or Playing with our mobile phones. Now eating is the main reason here, not what we are eating it can be your dinner or may be snacks. Eating while being distracted is one of the most common manifestation of modern times. While this might seem harmless, but in reality, its one the major reasons leading to overeating. In fact, it can also cause you to eat more later in the day, compared with people who paid attention to their food while eating, as per a study.
Third Step is Eat Only at The Dining Table
Ever since growing up, your parents were after your life to form some habits, eating at the dinner table is one of them 😊. I will tell you why, and this is important not only from overeating perspective, it’s also important from a family pint of views as well. Well, if you start practicing eating atleast one major meal of the day at the dinning table with your loved ones, you will not only enjoy the meal you will increase the family bonding at the same time curb your tendency to over eating as your focus will be on your plate as well as the conversation. Also, . How many times have you looked down at your plate, been aware of what you’re eating and enjoyed your meal time? Having one good, hearty meal instead of many small, unhealthy ones will help you in the long run.
Fourth Step is to make Your Meals Protein & Fiber Rich
Let’s get scientific now, FDA or Food and Drug Administration recommends eating both soluble and insoluble fiber. This helps you feel full for extended period of time.
A 2015 study found that participants who ate oatmeal for breakfast felt fuller for longer and ate less at lunchtime than those who had eaten cornflakes or just had water. Let’s say if you are eating calories worth 2000 K cl then you should get at least 25 grams (g) of fiber. Also Read: Roti or Bread, what’s healthier?
I have collected some Fiber-rich food options here:
- Whole grains
- Beans, peas, and lentils
- Many vegetables, including leafy greens and sweet potatoes
- Most nuts and seeds
- Oats and oat bran
- Many whole fruits, especially berries and fruits with peels
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.