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10 Ways to Curb Overeating And Lose Weight

Updated on May 11, 2014

Over every other method of weight loss, cutting down on overall daily caloric intake is the most effective.

Save half of your burger for later!
Save half of your burger for later!

In the video below, doctor Judith Orloff explains her opinion on why some people choose to overeat as a coping mechanism.

One day I was sitting in the Doctor's office and I saw this paper on the wall that said "New study shows that cutting down on calories is the most effective way to lose weight."

I had to ponder that for a minute, because it seemed like old news to me. "What do you mean new study?" I thought.

I went on to read the article, and it basically said that diets which are low in carbs, or low in fat are not as effective as simply reducing the amount of overall daily calories you consume.

This is not always easy to do. I am one of the many Americans that is addicted to food. In my opinion, a food addiction is more difficult to overcome than any other. That is because you have to eat to survive, so unlike drugs, cigarettes, or alcohol, you can't just stop eating. It takes a prolonged commitment to changing your eating habits in healthy ways. I went in search of advice on healthy ways to cut down on the amount of food I eat, and this is what I found:

#1 Slow Down When You Eat.

In a world where people are always in a hurry, it is easy to grab a big greasy burger ,and scarf it down with a shake in under five minutes, without even thinking about it. However, rushing through eating is bad for digestion, and allows you to eat more that you need to get full.

Giving yourself more time to eat, chewing your food thoroughly, and thinking about the meal rather than your daily stresses will give your body a chance to feel full before you are overstuffed, and will ensure that you are digesting your meals properly, so that you get the full nutritional benefit of everything you eat.

#2 Plan Your Meals.

Not knowing what you plan to eat during the day makes it more likely for you to just stop and grab some fast food. Planning your daily menu, and packing a lunch for work, school or travel, will help you make wiser decisions about what you eat.

#3 Put A Variety On Your Plate.

A plate full of spaghetti with some garlic bread is not a complete meal. Cut the amount of spaghetti in half, and add some salad or green beans. Skip the second piece of garlic bread, and have half a pear. Adding fruits and vegetables to your meal will fill you up without providing and abundance of calories.It will also help to increase your daily fiber intake, which will help you lose weight and feel better.

#5 Eat Several Times A Day.

Eating three sensible meals and two healthy snacks a day will help you stay full while avoiding the temptation to overeat. Many times when a person is eating too much it is because the haven't eaten in awhile, and they are ravenously hungry.

#6 Drink Water

This is something we hear all the time, and itt really is a healthy habit to get into. Also, having a glass of water about a half hour before you eat will make you feel more full as you begin your meal and aid with proper digestion. Drinking water with your meal instead of soda, will help you cut back on unhealthy calories from sugar.

#7 Use Smaller Dishes.

Eating a full plate of food will make you feel as though you have had enough to eat even if your plate is small. Likewise, a larger plate will tempt you to fill it with more food.

#8 Fiber Is Your Friend.

High fiber foods like apples, bran, most vegetables, and black beans will help you feel full longer, and keep your digestive track free of blockage. A high fiber cereal or toast with a small apple is a great way to start your day feeling full.

#9 Get It To Go.

When eating at a restaurant, it is nearly impossible to order food in healthy portions. The best way to solve this problem, is to ask for a to-go box and put excess amounts in it before you begin eating. This way, you will also have left-overs for later!

#10 Have A Mint.

Eating a mint or chewing a piece of gum after every meal ( a small hard fruity candy or gum will work if you don't like mint) will soon train you to know that you are done eating as soon as that taste is in your mouth. Try eating that mint instead of going back for seconds.

Following these ten simple tips will make it easier to curb overeating which will eventually lead to weight loss.


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    • zionsphere profile imageAUTHOR


      6 years ago from Oregon

      I need to learn to take my own advice more. I am still very addicted to food. It's sad, because I know these methods work. I have lost weight before, and all of these things really helped. Thank you for your comment! It reminded me that I wrote this article, and that I need to take these things into consideration.

    • profile image


      6 years ago

      This is an excellent piece of advice!! I appreciate you posting this. As someone that is trying to lose a couple extra pounds, I found this very interesting and helpful.

    • sharoncam profile image


      8 years ago from Iowa

      Good Hub, Zion! I too am a healthy eater, and I follow all the steps you have listed- and then some. Losing weight and getting healthy is only half the battle-keeping it off and maintaining it is the other half. Thanks again!

    • Veronica Allen profile image

      Veronica Allen 

      8 years ago from Georgia

      This is some really great tips zionsphere! I've also tried what Patti Ann suggested - brushing your teeth after eating.

    • Patti Ann profile image

      Patti Ann 

      8 years ago from Florida

      Excellent advice - another trick that I use to put an end to eating is to get up and go brush my teeth.


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