Most people have overeaten at one time or another.
While this is normal on occasion, it’s important to address ongoing overeating habits.
This article outlines 23 ways to help you stop overeating and improve your eating habits and enjoyment of food.
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How you think (or don’t think) about food affects your diet pattern.
Mindfully enjoying meals fosters a deeper connection with food and can help prevent overeating later.
Ditch the Diet Mentality
Ditching the diet mentality is crucial to creating a healthier relationship with food.
Adhering to a diet mentality with restrictive patterns of eating can ultimately lead to overeating after dieting stops.
Instead of restrictive rules, embracingintuitive eatinghelps you better listen to your body’s hunger and fullness cues.
Sharing meals with friends with similar health goals can also help you hold each other accountable and feel supported.
Plus, enjoying meals with like-minded friends creates a more relaxed environment that aligns with mindfulness.
It may help to write these goals down and keep them somewhere easily accessible.
Recognize Your Food Triggers and Patterns
Everyone has triggers that can make them more likely to overeat.
Doing so will helpmanage calorie intakeand reduce the likelihood of eating more than your body needs.
Checking in with yourself can help you address patterns of overeating and increase your self-awareness around eating habits.
Eating slowly can help support healthy weight management and overall digestive health and well-being.
Prepping meals and snacks beforehand takes the guesswork out of what you’ll eat and prevents last-minute overeating.
Emphasize Nutrient-Dense Foods
Nutrient-dense foodsare full of vitamins and minerals that support bodily functions.
Fiber helps keep you fuller for longer between meals.
It can slow down your digestion and keep your blood sugar levels stable, which helps prevent overeating.
Fiber is only found in plant foods, so eating more fruits and veggies is a good habit.
Consuming protein helps support satiety and prevents overeating.
Balancing these macronutrients is essential for optimizing blood sugar levels and avoiding overeating.
Unlike sugary beverages, water contains zero calories and supports your overall health.
Eat Healthy Fats
Includinghealthy, unsaturated fats in your diet contributes to feelings of satiety and satisfaction.
Healthy fats also provide a steady energy source, reducing the likelihood of excessive snacking or overeating later.
Rather than depriving yourself of foods that bring you joy, eat them in moderation.
Their support can be extremely beneficial in helping you address underlying triggers and develop a personalized plan.
Personalized support can come from seeing a registered dietitian and/or a therapist.
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