- Diet & Weight Loss
How Do I Stop Overeating? 7 Tips That Really Work
How Do I Stop Overeating?
Are you constantly asking yourself the question “how do I stop overeating?” If so then this article is full of helpful tips so you can achieve your goal to stop eating too much and binge eating on a consistent basis.
This subject has been one that has a personal and emotional meaning to me because I once struggled with eating far too much where it had become a major problem in my life.
As a child my natural body type was mainly ectomorph (very skinny with hardly any body fat), coupled with being born in the early 60's where we played outside and we were constantly active in games and sports both in and out of school.
This fuelled my appetite and I even ate my food at a super fast pace in my early teenage years which as I now know is the worst thing an overeater can do. In my late teens and throughout my 20’s I got heavily into weight training and bodybuilding. Great! Another excuse to overeat.
This was the 1980’s and the trend in bodybuilding was to “bulk up”, so you got stronger and gained more muscle quicker. We ate 6 times a day (at least) and the more you ate the bigger you got, unfortunately it was not all muscle.
After a car accident ended my bodybuilding days I have still been doing fitness and exercise consistently because I love it with a passion. But my calorific intake had to come down dramatically because my intense days of heavy weight training were over.
So since then I have been constantly learning about how to stop overeating and here are 7 tips that I apply in my own personal life and have found them to be very effective.
How Do I Stop Overeating Video
Tip # 1 – Eat straight away after exercising. It is very likely that you may not have eaten for 3 hours before you had your workout, then the time it takes for your training session on top equates to at least 4 hours. Plus you have put your body through its paces so you are screaming out for food.
Take your food to the gym/pool or wherever you train and start to eat immediately after your session has finished. Even if it is some fruit to snack on before your main meal when you get home make sure you get something in the form of protein or fibre inside your stomach.
Leaving it for too long after exercising is a formula for a major binge eating session and sometimes due to feeling starving can lead to eating the wrong foods too. Protein and fibre foods are a must as they will keep you fuller for longer.
In the sports centre where I train I see it all the time, starving people who can’t wait to get home to cook (plus they feel too tired after their workout) heading straight for the chocolate and soda vending machines and putting straight back on all the calories and sometimes more than they have just burned off.
Tip # 2 – Water, water, water. This works superbly. I drink 1 pint of water both before and after EVERY meal I eat. It has a win – win situation. Firstly it means you will feel fuller, even after your snacks. Secondly it is a great way to guarantee you do not forget to drink enough water every day.
You can also eat slower too and sip your water during the course of your meal inbetween mouthfuls of food, this is very effective. Make sure you drink the right amount for your weight and height. You may only need a small glass before and after your meals, especially if you are female.
How Do I Stop Overeating Video
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Tip # 3 – Use smaller utensils. Why do you think the Chinese have less obesity than us? Because they use chop sticks and eat smaller amounts slower.
I observed the Far Eastern way of eating when I visited Tapei in Taiwan 3 years ago. They sit for hours in restaurants with lots of small “mini courses” of foods. Compared to our Eastern way of huge portions and eating it fast.
Try using a smaller knife, spoon and fork for 30 days consistently. With the smaller utensils your meals will last longer, which is important as it takes your brain 20 minutes to register whether your stomach feels full or not.
Tip # 4 – Snack on a piece of fruit before your meal. This works a treat. As an example you should eat a negative calorie fruit like an apple which is high in fibre. Not only will it stop you eating more for your main meal the apple has a fat burning effect too.
An apple that has a calorific value of 75 calories will need your body to burn 100 calories to digest it. So I recommend you snack on these kinds of fruits, or at least ones that keep your meal in its calorific range for your fat loss plan.
Tip # 5 – Eat foods that make you feel full. Combine both lean protein and high fibre foods together for the best combination of a meal that will make you feel full after eating it. Doing this involves both planning and preparation. Protein should be sourced from meats, fish and eggs (mainly whites) and fruits, vegetables and brown rice should make up fibre sources.
Tip # 6 – Smaller plates. By using a smaller plate you will have less room to put food on so this will cut down on portion size and get your stomach used to accepting smaller amounts of food per sitting.
It’s a natural reaction to put more food on when the plate is bigger. This is not an excuse to pile the food higher! Divide your small plate into 3. 1 x part potatoe or brown rice, 1 x part lean protein and the final part with vegetables or salad.
The same applies with sodas and empty calorie drinks. Start to use a smaller glass or cup if you are in the process of gradually removing these drinks from your fat loss programme.
Tip # 7 – Prepare your food in advance. Planning is a great habit you should get into for long term fat loss/maintenance. By having food ready in advance you should never go “over hungry” which is a recipe for overeating and binge eating.
Cook meats, make up soups, prepare your rice for the week, have fruit/protein bars on you at all times etc. All these are the basic fundamentals of planning for the days and week ahead.
You should be able to reach for a healthy snack immediately whether you are at work, the gym or just out and about on your daily activities. Remember “if you fail to plan, you plan to fail.”
How Do I Stop Overeating Conclusion
Please do not get my message wrong, this will not be an overnight solution. These tips will help you but you must apply them consistently and daily to get results. Depending on each individuals situation it may take months before you start to see some real progress. Stick with it and take the time to further educate yourself on using proven self development techniques on your mindset as well.