Overeating, or overindulgence, is a common issue among individuals that like to gorge on foods that are too salty, sugary, spicy, or caffeinated. Breaking this habit is a feat in itself – especially for big foodies out there. If you can’t seem to control overindulgence but are determined to, you have come to the right place. Let’s look at some proven ways on how to deal with overeating.
1. Be Aware of Your “Trigger Foods”
Knowing foods that can trigger overindulgence is essential so that you can avoid overeating. Usually, people tend to overindulge in foods they are extremely fond of such as desserts – ice cream and cakes; snacks – chips and cookies; and fast-food – pizza and burger.
Once you know your trigger foods, you can decrease the chance of overeating. For example, you will avoid buying them frequently or stocking them up.
2. Live a Stress-Free Life
Stuffing yourself with your favorite food is the worst way to manage stress; sadly, many individuals handle their anxiety by relishing in comfort food. While doing so many help control your stress levels, it may increase bad calories. If you continue overeating, you may end up gaining way too much weight and suffer from various health problems.
The best thing you should do is live a tension-free life. However, feeling stressed is inevitable for some people, so they should look for healthier means to manage stress rather than overindulging on food and beverages.
3. Maintain a Food Journal
Keeping a food diary is one of the best self-monitoring and analyzing techniques and can effectively stop you from binge eating. Various studies show that tracking your food intake can help you become more mindful of what and how much you eat.
If carrying around a food journal seems too much of a task, you can download a mobile app that will help you maintain your everyday diet.
4. Avoid Junk Food
Make a habit of eating regular fiber-rich foods to avoid health issues like bloating or diarrhea. Eating junk food can be addictive, cultivating an unhealthy attachment with it.
Instead, you should follow a healthy diet plan, such as eating oatmeal or fruits for breakfast, vegetables, or salad for lunch or dinner. Try snacking on nuts or fruits instead of processed items to satisfy evening/midnight food cravings.
5. Lower Your Alcohol Intake
Watch out your alcohol intake as it can lower your inhibition and increase your appetite. You can have one or two drinks with a meal – it’s absolutely fine. Avoid having multiple drinks in one sitting as it may stimulate your appetite greatly.
Breaking the habit of overeating is not easy, but it’s not impossible either. By following the above tips, you can ultimately become a mindful and healthy eater!