Eating a lot during one sitting or consuming a lot of calories during the day can be a difficult habit to break. Though some individuals consider them as habits that can be broken, they may be a sign of an eating problem in others.
As time goes by, consuming plenty of food can contribute to weight gain and a higher risk of chronic health problems like cardiovascular disease or diabetes.
Breaking the cycle, no matter the reason, is pivotal. There are helpful methods you can try. Below, we’re sharing five of them.
5 Practical Ways to Train the Brain to Stop Overeating
- Name the trigger foods
Knowing the foods that cause you to overeat and staying away from them is pivotal for reducing the risk of overeating.
Let’s say chocolate results in an overeating session. Make sure you don’t have too much of it in your cupboards.
The harder it is to get some food, the likelihood of overeating it reduces. Have healthier snacks like hummus, veggies, peanut butter, or trail mixes so that it’s easier for you to make healthier choices.
- Don’t avoid all your favorites
Very strict eating habits that include removing a lot of your favorite foods may cause deprivation and a higher risk of binging the forbidden ingredients.
Diets focused on whole foods that aren’t processed are the best, although making room for the occasional favorite, not-so-healthy treat is perfectly okay.
Give the nutrients your body need and it won’t even ask for unhealthy snacks and foods! On the other hand, food addiction may require giving up certain foods and eating healthier replacements.
- Manage stress
Stress is linked with overeating so it’s essential to find proper methods to manage daily stress.
Too much stress increases the levels of cortisol, a hormone linked with a bigger appetite. According to research, excessive stress can lead to hunger, binge eating, weight gain, and overeating.
The good news is that there are plenty of enjoyable and effective like yoga, exercise, gardening, listening to music, meditation, etc.
- Add foods rich in fiber
Consuming foods that have fiber, for example, veggies, oats, fruits, and beans, helps prolong satiety and lower the chance of overeating.
In one study, people who consumed oatmeal rich in fiber for breakfast were fuller and consumed less food at lunch than those who ate cornflakes.
Snacking nuts or having veggies with meals is also helpful in reducing the risk of overeating.
- Eat with like-minded people
The foods your family and friends consume may influence your overeating habits more than you think.
In fact, studies have shown that our food choices are affected by the individuals we’re eating them with.
For example, our portions may be similar in size to that of the people we’re eating with whereas overeating among friends who overeat is also possible.
According to studies, a person tends to consume unhealthy foods if their eating partner does it as well.