Do you want to stop overeating? Do you know why you overeat? Until you know why you do it, it’s going to be difficult to stop. I’ve found that most of us overeat because we’re feeding our emotions. I’m a recovering emotional eater and I eat a lot because I’m bored, stressed, anxious, or down on myself. It’s a vicious cycle that can be very difficult to break.
Drink More Water
Being thirsty is sometimes confused as being hungry. Our bodies are 60% water so we need a lot of it. Almost everyone I’ve talked to has an issue getting enough water. I get it – water is plain and boring but it’s a vital nutrient for our survival. If you’re having trouble drinking enough water because it’s plain, add some fruit to it. I love water infused with lemon, cucumber, mint, or strawberries.
The next time you’re feeling hungry, drink a tall glass of water first. You may be surprised to learn that you were just thirsty. I always feel famished when I get back from my walks in the morning. I’m between meals and it’s not time for a snack yet. I grab a bottle of water from the fridge and chug it down. More often than not, it does the trick.
The thought of leisurely eating a meal may make you a bit anxious; it did me at first. Who has time to sit down for a full 20 minutes and eat? It’s hard to sit down for 20 minutes and eat. But, that’s how long it takes for your stomach to signal your brain that you’re full. Try timing your meals for the next week and see what you learn. Eat your first meal normally to see how long it takes you and increase your time from there. I don’t suggest taking the full 20 minutes at once if you’re used to eating in 6 minutes. Just add a few minutes to each meal until you reach 20 minutes per meal.
That brings me to the hunger and fullness scales. You need to learn how you feel when you’re truly hungry and how you feel when you’re truly full. When I say full, I’m not talking about that stuffed feeling – that’s overfull.
Learning where you fall on these scales will help you make better choices about timing your meals. Try following these scales while increasing your meal time and you’ll notice a big difference.
Eat More Fiber & Protein
Fiber and protein are essential for weight loss and overall health. Generally, adult women need at least 25g of fiber and 46g of protein per day. If you’re into weight lifting or following a special diet, you dietary needs will be different so always check with your doctor about what your body needs. Fiber and protein both help to keep you full longer, which is what you’re looking for. Fiber also aids in your digestion, which increases your gut health. Protein is essential for your body to avoid muscle loss and weakening of the heart and respiratory system.
|Examples of High Fiber Foods||Examples of High Protein Foods|
There you have it! These 3 easy ways to stop overeating will keep you on the path to good health. If you find you’re overeating due to stress or other emotions, I highly recommend keeping a mood journal to help you determine when you eat the most. This journal will also help you recognize the times when you’re more likely to overeat, what feelings make you overeat, and actually recognize your inner feelings. I wish you all the success in the world when it comes to conquering your hunger!