How Not to Overeat

People who regularly overeat will gain weight and increase the risk of chronic diseases related to obesity. However, ending the habit of overeating is often very difficult, requiring great determination. A lot of people have a hard time changing their unhealthy eating habits. Although breaking the habit of overeating is challenging, it is not impossible. You can take some simple steps to change your habits and not overeat.

Table of Contents

Eat small portions

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Use small dishes to eat at home. Once you start using small plates to eat, you will control your portion sizes and avoid overeating. ^{[1] X Research Source}

Salad or appetizer plates are usually smaller than regular plates and help you avoid eating large portions.
Some studies show that colored dishes will keep you satisfied even if you eat less. Choosing blue dishes will make you eat less. ^{[2] X Research Source}

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Move the large plate of food on the table away. Get enough food and stay away from large plates of food. When there is a large plate of food on the table, each person will eat more because they do not have to move to get the food. Keeping your plate away from the table will prevent you from taking more food.

Leave food in the kitchen instead of taking extra to the table.
The best way is to set the food away before sitting down at the table. Even if you take your plate to the kitchen to wash it, make sure there’s no food left to nibble on.

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Buy a food scale or measuring cup. To ensure that you maintain the correct portion size, measure foods before preparing or eating them.

Each person needs different servings of food and the number of servings throughout the day. In general, follow the recommended portion sizes for each of the following food groups: 85 – 110g protein ^{[3] XTrusted Source USDA Center for Nutrition Ppicy and Promotion Go to source} , half cup or 30g rice ^{[4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source} , 1 cup of vegetables or 2 cups of greens ^{[5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source} and half cup of fruit or 1 piece ^{[6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source} .
Adults often need to eat protein with each meal or snack. Besides, add 1-2 servings of fruit per day and 3-4 servings of vegetables. Rice should be eaten once or twice a day, but not necessarily every meal.
Weighing food is more convenient because you don’t have to stuff all of your food into one measuring cup.
You should also weigh plates, bowls, eating utensils, and food containers to see how much they weigh. Thus, when preparing meals, you will know in advance how much food you will eat.

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Order small servings when eating out. When eating out, it will be difficult to eat small portions or use the same dishes as at home.

Restaurants will often give you a craving for many things, with large servings in addition to mouth-watering desserts. Therefore, you not only have to eat a lot, but also have to refrain from many dishes. ^{[7] X Research Sources}
Order an appetizer instead of a main course. Appetizers usually come in small servings but are enough to fill you up for dinner.
Think twice before eating the bread, chips or crackers served. You will usually eat them when hungry and while waiting for the waiter to bring the meal. Tell the server not to bring those items to the table or to only serve small portions.
Specify the portion size with the waiter when ordering. If it’s a serving for two, tell the waiter to only bring half to the table, the rest will be boxed to take home.

Control your diet to reduce hunger

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Stay away from fast weight loss diets. Many weight loss programs emphasize quick results in a short time. This weight loss will make you hungry, feel deprived and can lead to overeating or forming the habit of overeating. ^{[8] X American Heart Association Trusted Source Go to Source}

In general, rapid weight loss is not always safe. Losing 0.5-1kg per week is considered safe. ^{[9] X Trusted Source Mayo Clinic Go to Source}
Such weight loss will force you to reduce your intake of most food groups, cut down on meals, or limit your calorie intake. After a while, you will become hungry and eat a lot.
Maintain a balanced and nutritious diet if you want to lose weight. This way, you’ll feel less hungry and less hungry when you’re trying to lose weight.

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Don’t skip meals. Whether you are losing weight or are too busy, skipping meals will make you excessively hungry and put you at risk of overeating. ^{[10] X Research Source}

Normally, you should eat at least 3 meals a day. You will also need 1 or 2 extra snacks, depending on your plan. ^{[11] X Research Source}
You can choose to eat 4 to 6 meals instead of 3 meals a day.

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Only eat when you are hungry. If you eat against your usual habits, not because you are hungry, you will eat more than your body needs.

Learn to identify hunger. Many people eat for different reasons, so it’s very helpful to learn what hunger is.
Feelings of hunger include: hunger pangs, feeling of empty stomach, slight nausea or dizziness, irritability or a feeling of emptiness.
If you don’t feel that way, you’re probably eating for another reason (like boredom or stress). Avoid eating and wait until you are really hungry.

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Stop eating when you are full. Besides eating when you’re really hungry, your body provides another tool to help you stop overeating, called satiety or boredom.

When you’re full or feeling bored is your body’s way of letting your brain know you’re full – the body has enough energy to function for the next few hours.
The degree of satisfaction when eating includes feeling bored, too full, or full to the point of wanting to vomit. When you eat too much, you will eat until you are full or too full.
However, know to stop when you are satisfied. This means that you are no longer hungry, you feel food in your stomach, but you don’t feel an enlarged or uncomfortable stomach. ^{[12] X Research Source}
Most people instinctively eat what is in front of them, regardless of whether they are hungry or not. Listen to your body’s cues to know when to stop eating.

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Set aside 20-30 minutes for each meal. If you eat too fast you will eat more than if you eat slowly. ^{[13] X Research Source}

It takes about 20 minutes for the stomach to send satisfaction signals to the brain. Therefore, eating slowly will prevent you from overeating.
Set a timer or note the time when eating. This way, you will be able to control the speed of your meal.
Put down your spoon or take a sip of water between each bite to help prolong your eating time.
Reduce distractions while eating. Pay attention to what is going on around you and if you feel attracted to bright colors or lights, loud sounds, music or crowds, then you need to change to pay attention to your eating habits. more to avoid overeating. ^{[14] X Research Source}

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Vegetables should make up half of the serving. To cut calories if you have a habit of eating a lot, prepare vegetables for half of your meal.

Fruits and vegetables are low-calorie foods that aren’t harmful when eaten in large quantities.
If you still feel hungry after eating and you want to eat more, avoid other foods and eat only vegetables.

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Drink enough water. Water is necessary for all bodily functions. Besides, it is also a special support tool to help you reduce food intake.

Reach your goal of drinking 8 to 13 cups of water or other healthy fluids each day. This will help you curb hunger and hydrate your body. ^{[15] X Trusted Source Mayo Clinic Go to Source}
Besides drinking enough water throughout the day, drink 1 or 2 glasses of water before a main meal or snack. This way, you will fill your stomach but not add calories and make you feel full.

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Limit food as a reward. Many people often make the mistake of rewarding themselves by pampering themselves for eating healthy as planned. Using food to reward healthy eating habits can backfire on what you’re doing.

Instead, reward yourself regularly, even for no reason. That way, you’ll prolong healthy eating habits and realize indulgence isn’t everything.
If you want to reward yourself for achieving a goal or for a special occasion, find another activity or object to reward. For example, you might buy a new shirt or suit, go to the spa or take a short trip, or have the electronics you’ve been wanting.

Coping with emotional eating

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See a therapist. Sometimes, overeating is emotional. Overeating is also caused by an eating disorder and seeing a therapist is essential if you feel the condition has crossed the threshold. Seeing a psychologist in the field can help you overcome the disorder. ^{[16] X Research Source}

Ask or research online for a therapist who can help you overcome an eating disorder or binge eating. They have the knowledge and experience to help you overcome these disorders.
Tell them about your biggest and most difficult problem, when you discovered it, and how hard you worked to fix it.
Keep in mind, even if you go to see a therapist, it will take time and effort before you can return to your normal eating habits.

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Write diary. Journaling is a great way to help reduce problems with emotional eating or overeating. ^{[17] X Research Source}

Journal daily or just a few days a week. Write down your thoughts or just a few ideas in an online journal or in a notebook.
You can write down what you eat, how much or why you think you are eating too much. It usually takes a few days or a week to understand your eating habits.
You can also write down a few lines about how you feel or how hungry you are before you eat. Journaling will force you to focus and pay attention to your meal.
List in your diary the reasons that make you eat. By understanding the cause, you will avoid situations that cause you to eat and not follow through on your plan. For example, when you go to the movie theater, you automatically buy a pack of candy or a large glass of soft drink; so avoid going to the cinema and just watch movies at home.

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Distract yourself. If you have food cravings or are frustrated and craving food, distract yourself before pampering yourself with your favorite food.

Most cravings are random and transient. If you give yourself a few minutes calmly, the craving will either pass or become easier to handle. ^{[18] X Trusted Source Mayo Clinic Go to Source}
Start with a 10 minute goal. Go for a walk, read a book, or do housework for a few minutes. Then review your cravings.
Make a list of activities you can do when you have an appetite. This will help you mentally prepare when cravings come.

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Plan for times that go against the plan. No matter what your goals are or what changes you’re making in your life, remember that everyone goes against the plan and makes mistakes.

Don’t let a mistake (or two) make you nervous and uncomfortable with yourself. Making mistakes is normal and part of the learning process.
If you make a mistake, don’t give up. Make a change in the next meal. Don’t let yourself think that your plan is ruined or that you should give up because of a mistake. ^{[19] X Trusted Source Mayo Clinic Go to Source}
Write down your mistakes in a journal or talk to a therapist.

Advice

Avoid overeating right from the buying stage. Absolutely do not go to buy food when you are hungry because you will buy unnecessary items.
Often the reason we eat has nothing to do with the actual feeling of hunger. Recognizing why you’re overeating can help you come up with an effective plan to overcome it.
Join a support group. Talk to a health professional so they can guide you to join a support group.
Break down food to chew several times to trick your brain into thinking you’re eating a lot.

Steps

Eat small portions

Control your diet to reduce hunger

Coping with emotional eating

Advice

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