Overeating has its own health implications. There are measures that can be out in place to prevent this as well as its accompanied health issues. Here are 7 things you can do to stop overeating.
But people do not overeat just because they are overly hungry a number of factors come to play. Pulse.com.gh has put together some tips that can help one stop overeating.
1. Always eat breakfast
Make a conscious effort never to miss breakfast. Missing breakfast altogether can be likened to eating all the foods you should avoid in the morning. When you miss breakfast, you fail to energise your body for the day. This leads to overeating later in the day especially in the evening, which is not a good time for meals.
2. Eat real food
It is encouraged that you eat proper, whole and unprocessed meals. That means substituting the processed meals for vegetables, fruits, whole grains, beans, nuts, seeds, olive oil, organic, range, or grass-fed animal products (poultry, lamb, beef, pork, eggs), and sea foods.
3. Eat mindfully
Relax when you eat. This helps your gut’s nervous system to work properly. You will overeat when you eat quickly. Studies have shown that it takes your brain 20 minutes after you start eating to know it's full. This means that when you eat, you must eat at a slower pace to help your brain know when it is actually full.
READ ALSO: 10 foods to avoid eating in the morning
4. Control stress levels
You must learn to rest as a way of de-stressing. You can perform other activities to release stress when the need arises. A lot of issues get people stressed and most people have the tendency to overeat when they are stressed. You need to avoid being stressed in order to prevent overeating.
5. Keep a Journal
Write down everything you eat. Don’t just write the name of the food, add how you feel after the meal. This helps you know which foods to eat often and which ones to reduce. This also helps in weight loss.
READ ALSO: 6 cardinal rules of a sustained weight loss
6. Get sufficient sleep
Make sure you get enough sleep. Your sleep must be uninterrupted, quality and refreshing. This helps you reduce cravings and also normalises the fat-regulating hormones. One study found even a partial night’s sleep deprivation contributes to insulin resistance, paving the way for obesity and Type 2 diabetes.
A lot of people know exercising helps one lose weight but few people know it also helps control your appetite so you don’t overeat. Exercising is in various forms. You can walk every day for 30 minutes, bike, dance, run, jump, play games or partake in any form of exercise that can help you.