How to Stop Overeating: 6 Easy Ways to Eat Less
Dr. Partha Banerjee (Mumbai)
Overeating is a common problem that many individuals face. Whether you want to consume less sweets, have trouble binge-eating, or just want to have a better balanced diet in general, we've got you covered.
What are the best ways to stop overeating?
Slowing down and studying your body's hunger cues are just a few of the strategies you may utilise to permanently quit overeating.
Take a look forward
It's easy to eat all day long if you're constantly surrounded by unhealthy foods, whether or not you're hungry. Here's one technique to avoid succumbing to the temptation: Consider how you'll feel if you eat too much. For example, when you know you're full but there's still food on your plate.
Another effective strategy is to imagine how you'll feel if you don't consume the meal. In virtually every scenario, you'll feel more pleased, joyful, and fulfilled than if you'd overindulged.
Before you consume your meal, drink a full glass of water
Drinking a full glass of water before a meal will help you feel fuller, which reduce your chances of overeating because you'll need less food to feel content. When you drink water instead of soda, wine, or other empty-calorie beverages, you cut down on the calories you eat, says Partha Banerjee Mumbai.
Slow down your eating
Not only that, but not overeating also entails really stopping when you're about to feel full. Portion control can help, but one of the most effective strategies to avoid overeating is to slow down your meal and pay attention to how you truly feel.
Eat Consciously
We often have breakfast in the vehicle, hurry through lunch at our work, and eat supper half-heartedly. Your attention isn't on the meal you're consuming in any of these scenarios. It's while you're driving, working, or watching TV, and it can lead to overeating.
Take Control of Your Stress
There always seems to be something to worry us out, whether it's a business meeting or a family issue. This stress not only causes physical harm to your body, such as persistent high blood pressure and diarrhoea, as well as headaches, chest discomfort, and other symptoms, but it also causes you to overeat.
According to Partha Banerjee Dubai, when you're stressed, your body produces cortisol, which increases your hunger.
Sugar and salt should be avoided
Sugar and salt entice the taste buds, and as a result, it's simple to overeat sweet and salty foods. As you reduce your intake of highly processed foods, your taste will change. You will be healthy with significantly less sugar and salt.
Take a little portion of your favourite sweet delicacy and appreciate every mouthful if you really desire a sweet delight.
Low-sodium snacks include gently roasted, unsalted almonds (try toasting them with herbs for a wonderful taste boost) or fresh vegetables dipped in hummus. It's important to keep in mind that certain commercially produced dips are high in salt, so read the nutrition label carefully, says Dr Partha Banerjee UAE.
With meals and snacks, include a source of fibre
Fiber aids satiety, or the sense of being full after eating. Consider a platter of roasted veggies vs a number of cheese slices. Although both have the same number of calories, the roasted vegetables are more likely to fill you up because they include fibre. It gives you a sense of fullness, which can help you avoid overeating.
Because cheese is less filling than meat, you may need to consume more than your body requires. You should eat before your brain recognises that you are no longer hungry.
Conclusion
Overeating is a widespread problem that can have long-term health consequences. There are several strategies for limiting overeating and curbing appetite. These include being more conscious of food choices, quantity control, and recognising eating habits.
Discuss issues about nutrition, hunger, or eating patterns with your doctor. Some people require assistance in controlling their unhealthy eating habits or hunger.