To stop eating so much, consider these evidence-based strategies:
Key Tips to Reduce Overeating
- Avoid getting overly hungry by eating regular meals and healthy snacks to prevent intense hunger that leads to overeating
- Eat mindfully by paying close attention to your hunger cues and the reasons why you eat, focusing on nourishing your body rather than eating out of boredom or habit
- Slow down your eating pace to allow your brain time (about 20 minutes) to register fullness, which helps prevent eating beyond satiety. Chew thoroughly and consider putting your fork down between bites
- Choose filling, high-fiber foods such as vegetables, beans, fruits, and whole grains. These foods promote fullness and reduce the urge to overeat
- Use volume eating by incorporating low-calorie, water-rich foods like salads and broth-based soups before meals to feel fuller with fewer calories
- Limit distractions during meals by turning off the TV and eating at a table. This helps you be more aware of how much you are eating
- Rethink second servings by waiting 5 to 10 minutes before deciding if you need more food, and prioritize nutrient-dense options like vegetables if you do
- Manage stress through activities like yoga, meditation, or exercise, as stress increases appetite and can lead to overeating
- Surround yourself with supportive people who have healthy eating habits, as social cues influence how much you eat
- Keep healthy foods available at home and prepare meals yourself to reduce reliance on high-calorie convenience foods and overeating
- Allow yourself occasional treats in moderation to avoid feelings of deprivation that can trigger binge eating
If overeating is frequent, uncontrollable, or accompanied by guilt, consider seeking professional help for possible binge eating disorder
. By implementing these strategies, you can develop healthier eating patterns and reduce the tendency to eat too much
