4 Ways to Stop Overeating
4 Ways to Stop Overeating
Excessive eating habits can lead to obesity, which in turn invites various health problems, such as diabetes, hypertension, high cholesterol, and even heart disease. To prevent this, you need to stop this bad habit.
A person can be said to have an overeating disorder if he has a urge to eat that is difficult to control, so he often eats more food than the body needs.
Factors Causing Excessive Eating Habits
The body has a natural alarm that regulates appetite, just like a baby who only eats when he is hungry and stops when he is full. But as we get older and recognize the various temptations of food, we tend to ignore these alarms and start overeating.
There are several factors that can make you overeat, including:
This happens when you eat to get rid of boredom, anger, restlessness, loneliness, fatigue, tension, or stress. In certain cases, overeating can also be a sign of a mental disorder, such as bipolar disorder or depression.
Overeating can occur when around people who are eating. You are provoked to eat with them, even though you have eaten before.
Another example is that you accidentally pass a bakery and end up interested in buying, even though you still feel full.
Certain physical conditions
Overeating can also be triggered by certain physical conditions, such as hunger due to skipping breakfast, resulting in an urge to eat a lot during the day. In addition, often feeling hungry and eating more can also be caused by certain diseases, such as diabetes and hyperthyroidism.
How to Stop the Habit of Overeating
There are four strategies you can do to stop the habit of overeating, namely:
Divert the desire to eat
Drink a glass of water and delay eating for 10 minutes. Gradually increase the delay time to 15 minutes, then 20 minutes, and so on. While delaying eating, you can walk, read, chat, do breathing exercises, or do other activities that can distract you from eating.
Limit sugar and salt intake
Eating foods that are high in sugar and salt can trigger you to overeat. Therefore, it is recommended that you limit your intake by:
- Replace sugary drinks with plain water or tea.
- Choose sweet snacks that are low in calories. Instead of eating chocolate or candy, you can choose fresh fruit.
- Replace savory snacks, such as chips or popcorn, with cereal or nut-based snacks. For peanut snacks, you can choose one without salt.
- Avoid eating snacks straight from the packaging. Try putting the treats in a small bowl or plate. That way, you can limit the portion.
Practice proper eating habits
Another way to stop the habit of overeating is to apply the right diet and eating techniques, for example:
- Eat on time, not when you are hungry.
- Eat slowly. Take food in small pieces and chew without rushing.
- Eat while sitting, because eating while standing can allegedly make you consume more
- Enjoy food optimally. Don't eat while working, watching television, or playing on your smartphone, because you may not even realize you're overeating.
- Eat foods that are high in protein, healthy fats, and fiber. This content can make you full longer.
Do a variety of activities that can reduce your stress, such as light exercise, gardening, listening to music, going for a walk with friends or family, practicing relaxation techniques, or meditation.
Stopping the habit of overeating or overeating is not as easy as imagined. It takes time and determination to achieve this goal.
If it is difficult to control the urge to eat or if hunger and excessive eating habits are caused by certain diseases, then you should consult a doctor for proper treatment.