We’ve all been guilty of overeating at some point or another. Whether it’s having that extra slice of cake or that second serving of spaghetti bolognese we didn’t really need, we’ve all done it.
The fact is, in America, you’re certainly not the only one taking part in this overeating habit. Obesity-related health issues such as heart disease, stroke, type 2 diabetes and certain types of cancer make up some of the most preventable deaths in the western world.
In fact, the US annual medical cost of obesity was almost $150 BILLION.
This is absolutely alarming, wouldn’t you agree? Almost 70% of the American population is overweight or obese. The main reason for this is that people are overeating more than ever.
There are a ton of different reasons for overeating including habits, bad choices of food types, stress and simply being unaware that your portion sizes are too large. Regardless of what’s causing it, if you’re going to figure out how to stop overeating, then you need a plan of action!
You may or may not be a culprit of some of these overeating habits – I certainly have been in the past. In this article, I’m going to explain exactly how to stop overeating with six simple and actionable tips.
How To Stop Overeating: The 6 Easy Steps
Eat foods which are high in nutritional value
One of the main issues with people’s diet today is that we almost always go for what’s convenient, not what’s good for you.
I’m not saying you need to go all-out and cook a three-course meal worthy of an Instagram fitness page every time you sit down to eat. But be aware of whether the food you’re eating is actually beneficial to your body or if it’s detrimental.
The majority of people nowadays are constantly eating refined sugars and processed foods. These aren’t really ‘foods’, they’re simply food-like substances. They contain barely any nutritional value and don’t properly satisfy one’s hunger.
Instead, go for the foods which are high in nutrients, such as lean proteins, sweet potatoes, berries and vegetables! These foods are absolutely loaded with antioxidants and minerals, which aren’t just good for you, but they also leave you feeling incredibly satisfied and full.
If you’re wondering how to stop overeating, this would probably be the number one tip. A good rule of thumb I go by is to think to yourself, is this food made up of ingredients, or is this food the ingredient? Go for foods which are whole… foods which are the ingredient.
Eat more fats
It used to be common belief that fats were bad for you, but this has since been proven incorrect. Sugar is the enemy these days, and high-fat diets such as the ketogenic diet have been shown to be extremely effective at burning fat.
Also, fatty foods tend to be very satiating and they are good at making us feel full, reducing craving for junk food and eliminating that urge to overeat.
The best fats to go for are unsaturated fats, such as coconut oil, avocado, olive oil, nuts and seeds.
Eat natural appetite suppressants
For anybody wondering how to stop overeating, this is a tip which not many people are aware of.
Appetite suppressants can be a super effective way of cutting down on overeating, and I’m not talking about any kind of dodgy pills you’ll find in your local gym.
I’m talking about healthy foods which have appetite-suppressing properties such as most beans and seeds, and hot spices such as turmeric and cayenne (check out those links for capsule versions – so you can get the health benefits every single day without having to stick to hot food!).
These are all natural foods which will aid your body in eliminating cravings for junk food, while also helping the body actually burn fat, too.
Cut down on the stress levels!
Stress is something we all suffer from, and it’s a pain in the ass! But the thing is, it’s also known as the silent killer, due to the insane amount of negative health effects it can bring.
Along with these negative effects, it also makes you super prone to overeating – ever came home from a long, stressful day at work and darted towards the freezer for the tub of cookie dough ice cream? Me too.
Activities such as yoga and meditation, along with pretty much all types of exercise are fantastic ways to get rid of stress, and they bring a ton more health benefits than emotional eating.
Also, if you manage your stress properly, it reduces the amount of cortisol in your body. Cortisol is a stress hormone which, if left to get out of hand, can cause a significant increase in belly fat.
Try out intermittent fasting
Intermittent fasting can be a great solution for those wondering how to stop overeating. The reason for this is that along with directly affecting weight loss, it also regulates our hormones which determine whether we feel hungry or full.
While there are a ton of different ways to utilise intermittent fasting, I recommend going with a simple 16/8 method. There is where you go 16 hours without eating, and then consume your calorie intake during an 8-hour period. This sounds like a lot, but we often go about 10 hours without eating each night anyway – so it’s basically the concept of skipping breakfast (learn more about skipping breakfast here)
The great thing about intermittent fasting is that after refraining from eating during your ‘fasting’ period, it generally feels like you’re eating a ton of food during your eating window. Even if it’s still the same 2000 calories a day, it feels like way more food when it’s all eaten over a smaller period of time.
Track what you eat!
Anybody with an overeating problem really should be tracking what they’re eating. Keeping a ‘food journal’ is a great way of identifying the areas of your diet which could be causing problems.
Take a note of everything you eat (yes, everything!) so that you’re aware of exactly what you’re putting in your body. It would also be a good idea to track how you’re feeling after you eat, and throughout the day in general. This way, you can look back and realise patterns which may help identify which foods are triggering overeating and which foods tend to make you feel lethargic.
The best way to do this would be to actually invest in a plan which you know will eliminate all of the bad habits – a healthy plan which you can follow, step-by-step. If this is something which could be useful to you, you should consider taking a look at our 30-Day Weight Loss Challenge.
It’s a comprehensive weight loss program which we spent weeks devising using the most effective weight loss methods (from both science and personal experience) in order to help you shift between 10-20 pounds of body fat in 30 days for less than the price of ONE personal training session. We use various different dieting techniques which will get your metabolism back into tip-top shape and the fat will start melting off like never before!
However – we don’t want somebody’s money if they’re not completely satisfied with the result. For this reason, we offer a 30-day money back guarantee to anybody who follows the program and doesn’t get the desired result. If you follow the program for 30 days and you haven’t lost more than 10 pounds, just drop us an email and we’ll be more than happy to offer you a full refund.
We’ve eliminated all the risk, so the only way you can possibly lose out is by not getting involved. Besides, you won’t want a refund when you see the kind of results it’ll bring you – trust me!
To get started with the challenge, or to find out more information, you can check it out here.
Now put these tips into practice – go out there and start getting the results you know you deserve!
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I appreciate your time, see you in the next article!
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