Overeating is easy to do.
Stress, hormones, lack of sleep, toxic relationships-All of these factors are the most common culprits of overeating. One of the worst things about overeating is that it not only affects your appearance, but can also lead to serious health conditions including Diabetes Mellitus, heart and blood vessel conditions, and yes, obesity, which can lead to metabolic syndrome.
According to research by the Centers for Disease Control and Prevention (CDC), In 2015 approximately 39.8% of adults in America had obesity. And, 49% of American adults surveyed between 2013 and 2016 reported trying to lose weight at some point, according to a report from the CDC.
Well, Weight loss isn’t just about what you eat; it’s also about how much you eat. We all have been there when the overeating gear kicks into the full drive, and we find ourselves eating take out box of pizza or one big bucket of ice cream.
Fortunately, with a few tips and tweaks to your mealtime habits, you can stop overeating and slow down your body’s hunger cues for good. I’ve got five strategies to show you how to do that.
Getting Rid Of Distractions:
We all love to eat in front of the computer, television, in the car, or while reading a book, don’t we? This habit is harmless, but it may be causing you to overeat.
Wonder how did these distractions make you nosh on the entire pizza or a bucket of ice cream while you were supposed to be on diet? Our stomach has ‘stretch receptors.’ When food reaches our stomach, the stretch receptors send a signal of satiety and fullness to our brain. This signal does not work well if you are eating while being distracted. A review of 23 studies found that being distracted while eating could make a significant increase in the calories you consume at that meal. It also makes you eat more food afterward.
So, if you want to change your entire eating experience positively, turn off any distractions around you, sit quietly, and focus on all the aspects of your meal.
Get Your Stress Under Control:
Whether it’s your job, your partner, or bills…or whatever it is that is making you super stressed, it is going to be okay, relax and calm your self right now. This stress not only wreak havoc on your physical health but it is also the cause of serious health conditions like chronic high blood pressure and diarrhea, to headaches, chest pain and more, it’s causing you to overeat.
When stressed, your kicks up the cortisol level into high gear, which happens to increase appetite. Whether you are hungry or not, you end up craving for food and to quell that “hunger” you eat. It can lead to persistent hunger, overeating, and excessive weight gain.
Try to limit or reduce stress by meditation, walking, or talking to a friend or therapist to help you deal with stress.
Practice Mindful Eating:
People who practice mindfulness learn to focus on their emotions, thoughts, and moment-to-moment experiences in a nonjudgmental way.
Adopting mindfulness is one of the best tools to curve cravings and control overeating.
Many studies have shown that mindful eating habits are an effective way to target eating behaviors, such as overeating and binge eating.
Eating more slowly, focusing on the sensations that food produces on the tongue, how it tastes, its texture, and other qualities it possesses, are all simple mindfulness practices you can incorporate into the daily routine.
Researchers are not sure why, but it appears that people who eat slowly have a lower body mass index (B and eat smaller meals.
Eating too quickly can lead to overeating and obesity. It takes time for the stomach to tell your brain that you are full. It takes 5 to 20 minutes to send the cue to stop eating and feel satiated.
According to research in 2015, slower-paced eating is associated with increased fullness and decreased hunger, and can help to control overeating.
Next time you eat, put the utensils down, take a few deep breaths between bites and be aware of the cues your body is sending you. You can also set a timer to see how long it takes you to feel full and how quickly you are eating.
Start Every Meal With Water
Dehydration is found to be associated with overeating. Well, researchers are trying to work out the link between these two. One reason is that hunger is often mistaken for thirst-people might eat sometimes when they are thirsty. So, before you dig in, drink a glass of water to help you fill up a little.
Choosing zero-calorie water over liquid calories such as juices and sodas is also likely to prevent overeating. You must drink at least 2 liters of water each day. If you find it hard to drink plain water, you can flavor it with cucumber, mint, lemon or strawberries.