People usually overeat due to several factors that affects their appetite. It may be due to psychological, emotional or physical cravings such as stress-eating, person’s disposition (i.e., sad, lonely, and happy), and/or just a random craving. The following are the ways on how to avoid overeating:
1. Limiting distractions. Studies identified that screen time is associated with unhealthy eating habits, including the low consumption of fruits and vegetables. Thus, limiting the distraction can help the person to focus solely on the foods.
2. Eating slowly. Choose to eat slowly can help to avoid overeating by giving the brain an ample of time to deliver a signal to the stomach when to have enough food.
3. Eating the exact portion size. Through eating the exact portion size of food can help to maintain the moderate, variety, and balance (MOVABA) principle that may help increase the consumption of healthy foods.
4. Removing temptation. It may help the person to discipline the self on how to control the food intake by avoiding the desire to eat beyond the required amount of calorie intake per day.
5. Eating fiber-filled foods. Consuming food that are high in fiber, but low in calories can provide a higher satiety level.
6. Eating protein-rich foods. Protein rich foods can help a person satiate a day. Because it appears that protein rich foods reduced the level of ghrelin, where it is a hormone that regulates hunger.
7. Eating regularly. Skipping meal increases the appetite, hence it can be a cause to a person to overeat as a result from starvation. Studies states that eating three times a day regularly can help to avoid overeating.
8. Reduce stress. Studies appears that stress-eating is one of the reasons that causes of overeating. Hence, physical activity can help to lower the stress level and improves the quality of life both mentally and physically.
9. Eating mindfully. Being mindful to the food can help to promote better digestion and improved well-being through a healthier diet and food choices.
10. Limiting alcohol intake. Studies shows that alcohol use can actually stimulate an increased food intake. Also, alcohol is an empty calorie, thus it can cause weight gain without providing enough nutrition.
11. Avoid last-minute food choices. Planning or preparing the meals in advance can help to reduce the chances to overeat. Because impulsive food choices can be a trigger to pick nutritionally poor and calorie-dense foods.
12. Stay hydrated. Many studies supported that hydration or drinking water plays an important role in digestion and weight loss. As a result, when the stomach sense that it is full due to water consumption, it will send a signal to the stomach to reduce the feeling of hunger.
Hence, avoiding overeating is a process and needs to be done thoroughly, since it is not an overnight self-realization. Self-discipline and being mindful on the food intake have a significant contribution on how to avoid overeating, thus healthy eating habit would probably improve.
//Krysselle M. Lucero, CMU On-the-Job Trainee
References:
Alcohol and Nutrition. (2022, August 05). Retrieved from alcoholthinkagain: https://alcoholthinkagain.com.au/alcohol-your-health/alcohol-and-long-term-health/alcohol-and-nutrition/
Huizen, J. (2019, May 23). What are the best ways to stop overeating? Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/325258
Jeanne Segal, L. R. (2022, March). Mindful Eating. Retrieved from HelpGuide: https://www.helpguide.org/articles/diets/mindful-eating.htm
Jennifer Huizen, E. K. (2018, June 28). Can water hel[ you lose weight? Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/322296
Kubala, J. (2019, December 01). 23 Simple Things You Can Do to Stop Overeating. Retrieved from healthline: https://www.healthline.com/nutrition/how-to-stop-overeating#TOC_TITLE_HDR_5
Madell, R. (2020, March 26). Exercise as Stress Relief. Retrieved from healthline: https://www.healthline.com/health/heart-disease/exercise-stress-relief
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