4 Things You Can Do To Avoid Overeating - Fitness Health Check

4 Things You Can Do To Avoid Overeating

Avoid Overeating!

Image courtesy of Grant Cochrane / FreeDigitalPhotos.net

Many of us are lucky enough to live in countries where food is plentiful and affordable.  The downside of this situation, however, is that many of us tend to overeat.  We eat for pleasure instead of for our basic needs, and we put on weight as a result.  If you want to get rid of the extra pounds then you need to kick this habit and form new, healthier eating patterns.

There are quite a few things you can do to avoid overeating, but here are four of the most helpful and practical ones you can use in your daily life.

1) Start Your Day With Breakfast

It may seem weird, but having a good breakfast can help curb overeating.  The reason?  When you skip breakfast, you get too hungry and your body compensates over lunch and dinner.  So in the end, you eat more than you should throughout the day.  This is scientifically proven by several experiments on real people, which found that those who skipped breakfast ate more calories during the rest of the day.

Start your day with a wholesome breakfast.  Oatmeal, yogurt with berries, hard-boiled eggs, fruit smoothies and other high-fiber or high-protein foods make excellent options for breakfast.

2) Eat Several Smaller Meals Throughout The Day

Eating five or six small meals a day as opposed to three big ones can help you avoid overeating, as your blood sugar will remain more stable all day long and your cravings will be kept under control.  This will also stop your body from ever getting too hungry, making it less likely that you’ll overeat.  Of course, the key word here is “small”.  All your meals must consist of smaller portions than you’re used to, and add up to fewer calories overall if you are going to lose weight.

3) Drink Plenty Of Water

We often mistake thirst for hunger, and it’s a known fact that the average person rarely consumes nearly as much plain water as recommended by health experts.  The next time you feel hungry when you shouldn’t be (for example, right after a meal), drink a tall glass of water first.  You may realize that your hunger goes away almost immediately.

4) Deal With Emotional Eating Habits

Let’s face it; most of us overeat because food becomes a source of comfort whether we are sad, angry, tired, bored or even just a little stressed.  Why is food a source of comfort?  Because certain foods (and most of the time, it’s the sugar-laden or oil-soaked ones) help our bodies release dopamine, which lifts our spirits.  However, this doesn’t last for long and it begins a cycle of overeating and crashing back into our original moods.

The best way to avoid this is to engage in other activities to lift your mood instead of eating, such as a little bit of exercise, a walk around the block, or watching a really good movie to keep your mind off your cravings.  However, if you feel that you must have that piece of chocolate no matter what, then just eat a tiny piece so that you don’t drive yourself crazy trying to push away the “deprived feeling”.

Teaching yourself not to overeat can be difficult, but it certainly isn’t impossible.  So start now and kick that bad habit in no time!


Garth is a writer and publisher of information on health and fitness, small business development, and other approaches towards personal empowerment.

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