Overeating is the process in which we consume more food or calories than required by our body, uncomfortably. Nonetheless, overeating can also take place once you start snacking too much or each larger meal portions even when you are filled. Scientifically, overeating makes people feel bloated and they likely suffer from digestive issues like cramps or gastric. Overconsumption of food leads to obesity and other negative side effects, and should therefore be avoided as soon as possible. Read below to know simple life hacks that can help you stop overeating.
What is food addiction?
One of the issues faced by today’s masses is food addiction in which some food rich in salt, sugar and fat becomes addictive and causes changes in our brain system just like any drug could do. The study reveals that rats crave sugar and can develop signs of dependency. However, the idea behind food addiction is still controversial. Although our body may stimulate the release of certain chemicals in the brain, it does not make any kind of food an addictive substance. It is the behaviour and not the food that creates or restricts binging cycles, which lead to dependency. Therefore, food addiction must be coined as eating addiction instead.
What Causes Overeating?
You will need to find out what makes you crave food, what makes you munch, and what makes you overeat before you can stop it. Although the reasons can be may, you need to change your habits accordingly to get effective results.
Getting tired more often
Often, we feel like sitting at home instead of going out with a friend to watch a movie or get inclined to have sweets when feeling fatigued. These usually happens in the afternoon after we fall short of our energy and reach out for a snack we have hidden in the cabinet.
For many people, eating is about spending time. It is easy to get some snacks and start munching while watching a movie. Monotony and boredom can both contribute to overeating food, which negatively affects our caloric intake.
The first few drinks can both boost your appetite and make you feel less full. Spicey, fatty snacks are frequently served with hard liquor, prompting you to consume more alcohol in order to satiate your thirst.
Although less common, drinking less amount of water can also lead to overeating. This is because we may end up eating something even though our body needs water or liquid only.
Stop overeating by following simple life hacks
Use small plates for meals
It is scientifically proven that plate size can control your food intake for thirty per cent on average. It can further add in terms of calorie count saved with each meal by reducing your plate size only. Therefore, research suggests that having healthy food such as fruits and salads on larger plates can encourage healthy consumption but using small plates when eating less healthy food tricks our brain and we feel satiated even with reduced volumes.
Try to remove stresses as much as possible
No matter what stress causes in our lives, whether it is about work or relationships, we can try to ignore it or at least stop thinking about it every time to reduce stress levels. When we feel over-stressed, our appetite-related hormones called cortisol also gets increased which makes us feel hungry. While we overeat to satiate hunger, we gain weight gradually. But, how to reduce stress? Try music, yoga, gardening or meditation that does miracles in stress management.
Detach any potential sources of distraction
We all prefer having our food in front of the television occasionally, but did you even know that watching tv while eating dinner can lead to overeating? According to studies, consumers who are distracted while eating ingest more calories than those who are not. So, turn off the Television, keep your phone in another room, and simply enjoy your meal.
Drink a full glass of water before eating your meal
Drinking a full glass of water before dinner can help you feel fuller, which reduces your chances of overeating and you’ll need less food to feel satisfied. When you drink water instead of soda, alcohol, or other empty-calorie beverages, you cut down on the calories you consume.
Never eat too fast
It’s all too easy to pretty nearly ingest a plate of delectable food the moment it’s placed in front of you. Yet, did you know that this can lead to overeating and weight gain in the long run? According to a survey, eating at a slow rate makes you feel fuller faster, preventing you from eating more than you need. If you eat quickly, start concentrating on your chewing. Ensure you chew your food properly before gulping, and maybe you should notice a slight slowdown.
Consuming hydrated food over calorie-rich food
Many foods such as cucumber, watermelon and cabbage have a high amount of water. This will fill you up quickly without increasing the calorie your body requires. They even soothe your eyes and mind when you get to eat in good portions without stimulating overeating. Many fruits and vegetables can be used to make salads for a healthy meal.
Never consume food directly from a box, bag or a container
As we know, maintaining a healthy meal portion is very necessary to stop overeating, consuming food directly from a box or package can make you overeat without even making you feel about it. When you keep the entire food in front of your eyes and decide on what portion to eat now or save the rest for later, it is easy to eat whatever food is there in healthy proportions.
Never skip your morning meals
The disadvantages our body has to face when we skip breakfast include increased chances of weight gain, increased chances of consuming unhealthy snacks, and reduced chances of eating fruits and vegetables. Eating balanced food in breakfast is one of the best ways to curb morning hunger as well as reduce snaking until lunch arrives.
Eat food rich in fibre and protein
Fibre is the natural way of making you feel full while also helping to keep your digestive system healthy. Fibre-rich foods include vegetables, whole grains, lentils, and beans. Incorporate a natural fibre supplement into your diet as well. Amino acids are the building blocks for muscle growth, and protein contains them. Diet whey protein powders, in specific, digest quickly and have fewer calories than regular whey protein powders, making them ideal for weight loss. Ensure to include protein in each of your meals to stop overeating and making your food healthier.