Do you often eat more than you should or have intended? Do you always think about How to Stop Overeating? You feel guilty about overeating because you don’t know how to control yourself. Are there some strategies and some little tricks that can help us avoid too much food? Or do you want to stop Compulsive Overeating?
How can you stop overeating? It is a question that many people ask, which essentially concerns the dietary habits of each individual. Overeating can even be harmful to your health. Forgoing this type of diet is a challenge, but it is not impossible to achieve. But how concrete? Let us together see some useful suggestions for practical implementation.
Before you solve a problem, you need to understand what the problem is. This step assumes that you clearly determine whether you have overeating or not.
There are three options:
- You have compulsive overeating – one of the official eating disorders.
- You do not have compulsive overeating, but there are other types of overeating associated with other causes.
- You basically have no problem with overeating but have the wrong knowledge and beliefs about eating behavior.
“If you do not know where to sail, not a single wind will be fair.”
So, if you have compulsive overeating
So, you can notice a number of clear criteria for this disorder:
The first is repeated bouts of overeating. And under this attack means eating, in which the amount of food is much higher than that which other people could eat during the same period of time and under the same conditions. And such a meal is accompanied by a feeling of lack of control.
Second, bouts of overeating are associated with three (or more) factors: –
- Eating occurs much faster than usual.
- Eating continues, reaching a sense of discomfort.
- A large amount of food is taken but without a prior physical feeling of hunger.
- Food is taken alone because a person is ashamed of the amount of food eaten.
- Feeling guilty, self-loathing or depression.
The third – there is a pronounced feeling of suffering due to overeating (in particular, the feeling of guilt).
Fourth – overeating appears, on average, once a week for the past three months.
And the fifth – overeating is not associated with frequent cases of unacceptable compensatory behavior.
There are also 4 degrees in the treatment of compulsive overeating:
- Low: 1-3 bouts of gluttony per week.
- Medium: 4-7 seizures per week.
- High: 8-13 seizures per week.
- The highest: 14 or seizures per week.
Accordingly, to say that you have such a disorder as compulsive overeating, it is necessary that you have all 5 criteria coincided. If, for example, your 4th criterion does not match, that is, you overeat less often than once a week, then it will be premature to speak about compulsive overeating.
If you do not have compulsive overeating, you may have a different type of overeating, and there will also be other reasons for it.
In particular, you can overeat only in certain periods of time. For example, when severe stress occurs. And in the absence of such stress, your eating behavior may be normal. If stress happens, conditionally, a couple of times a year and lasts for a month, then it is during this period that you will overeat. Or overeating may be due to various physiological reasons (they will be discussed below). Understand that you have overeaten, but not compulsive, and another, quite simple.
If you have at least one (and even fewer) signs indicated above, but there are moments of eating a lot of food and quite a strong discomfort after that – then, most likely, you have another type of overeating. And, as a rule, it is a less serious case than compulsive overeating.
You can also check:
And finally, it happens that a person thinks that he overeats, although objectively this is not at all the case.
For example, usually on birthday parties or at a party you eat one piece at a time, a maximum of two cakes each. And based on this, you think you are overeating. And trying to do something about it. However, if in general, your nutrition is balanced, then these 1-2 slices of cake, which you eat every 3-4 weeks, generally will not make the weather and will not lead to weight gain or other problems.
But you can assume that it is a lot, if, for example, you have the conviction that in order to maintain harmony, you should not eat cakes or simple carbohydrates in general. And if you ate something from this, it means you ate too much. Although in reality, it is rather “pseudo-eating”.
I must say that slender people with normal eating behavior also sometimes overeat. But this is a variant of “normal” overeating. That is, not having a negative impact on weight, eating behavior, psyche.
How to Understand that you have a “normal” Overeating?
- if it happens rarely (for example, 1-2 times a month),
- while you experience only a little discomfort after eating, which then quickly passes
- you overeat not to seize stress, negative emotions, boredom, etc., but especially in order to enjoy the food
- you are not worried about such one-time overeating, do not go on a diet or starvation the next day, do not run to the gym right away, do not begin to blame yourself
- otherwise, your diet is balanced and comfortable for you.
- So, you at least preliminarily determined what overeating takes place in your case. To understand more precisely what it is connected with, it is important to take the 2nd step.
What is Compulsive Overeating?
Overeating is not just like that, it is an eating disorder. It’s like a cycle that a person cannot control.
First, you eat a lot (overeat), often harmful or so-called forbidden food. Then, because of this, you are tormented by a feeling of shame and guilt. After that, you decide to put an end to this – and there comes a period of rigid diets and restriction of yourself. And everything ends – again with a breakdown and gluttony. And on top of this – you are often overcome by depression, longing, bad mood, and anxiety.
Symptoms of Compulsive Overeating:
- loss of control over the amount eaten
- emotional surges after overeating (feeling of guilt, shame, self-disgust, depression)
- repeated at least once a week for 3 months
- eat until you burst
- eat a large amount of food even when not hungry
- try to eat alone so that nobody can see how much you have eaten
- hiding food so you can eat it until no one is watching
- eat when tense, in a bad mood, upset, anxious, under stress and so on
- no feeling of fullness regardless of the amount eaten
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Effects of Compulsive Overeating:
- increased risk of obesity
- increased risk of diseases of the cardiovascular system, diabetes, hypertension
- increased risk of anxiety, panic attacks, irritability, depression
- sleep problems, insomnia
- gall bladder problems
- muscle/joint pain
- digestive problems, including Irritable Bowel Syndrome
How to deal with Compulsive Overeating?
In general, I think that this problem must be approached comprehensively.
You need to understand yourself and understand what exactly can cause a pathological desire to chew. Watch what you are experiencing at this time. For example, I ate to dull the feeling of loneliness and anxiety. I enjoyed it and the so-called feeling of comfort. Here are some tricks to stop overeating. So before switching to harmful medicines to treat overeating disorder try out these tricks to stop overeating.
1. So, the main methods of dealing with Compulsive Gluttony:
Change the view on how you are trying to lose weight or to achieve the perfect
2. Do not consider your life as a movement towards an ideal weight and shape. Do not count calories and do not limit yourself sharply in food, this will lead to irritability and the desire to eat again without stopping.
3. You just need to go to a full and natural food that will nourish your body.
4. It is also best to serve yourself in smaller plates. So visually it will seem to you that you have eaten more.
5. And sometimes you have to indulge yourself – to allow both baked and some sugar, natural of course. Home baking in normal quantities again does not adversely affect the figure.
6. Eat without distraction! Do not watch TV at this time or read. Chew carefully to write. Do not hurry!
7. Learn to manage your emotions.
Or they will always rule you! When we cannot take control of negative emotions, situations, and thoughts, our body begins to need comfort.
8. Try to walk more, do your favorite things, start practicing yoga, listen to meditation (you can find them on YouTube), go to acupuncture, play sports, read more. In a word, find other ways of relaxation and comfort.
9. By the way, I would like to single out the Emotional Freedom Technique as one of the effective methods. Still, self-talk really works and helps to overcome any fears, negative thoughts and emotions!
10. We have to pay attention to the needs of our body. This means that you should not eat out of habit, but only when you are hungry.
11. It is also important to stop eating when you feel full. You should try to appreciate food slowly, also because the stomach takes almost 20 minutes to send the saturation signals to the brain.
12. It is better to avoid tasting the food while it is being cooked or prepared. Almost half of the dish must be filled with vegetables. These are the foods you eat when hungry after eating.
13. Try to avoid some unhealthy spices like butter, mayonnaise, and cream. If you are in a restaurant, ask before ordering about the portion size. For example, if the part is big, you can share it with another person or half of it you can take home in a pan.
14. Try not to be to bring bread to the table and prefer a salad rather than a starter. It’s also important not to get distracted by what’s going on around you, not to be too involved and not paying attention to what and how much you eat.
15. Try not to cope with overeating with an effort of will — each time trying to hold on, forbidding yourself to eat something, trying to “motivate” yourself not to eat, etc. This approach works very briefly, and then the person breaks down. And the danger of such an approach is that after each repeated attempt to stop overeating with an effort of will and failure, a person begins to reproach himself, to treat himself worse. In the long run, this can significantly reduce self-esteem.
Sometimes you find that you eat more food when you feel depressed, angry or after a moment of stress. Many rely on food to overcome negative emotions. We should avoid taking food as a consolation, and we should not use food as a reward because it is a counterproductive attitude. Better to make an exception to the diet for no particular reason. It is always assumed that only something psychic is behind permanent “hunger”, and we also share the opinion that it is based on a lack in any direction. But it can also physiology – at least with – play a role. That would mean, to tackle the emotional background, you would first have to change your diet.
11 Strategies How to Stop Overeating and Lose Weight
Fortunately, the normalization of nutrition in your power – and in none of these strategies do not need to count calories. This will help you lose weight, maintain results and reduce the risk of developing diabetes. Here are 11 tricks to stop overeating as well as lose weight!
1. Eat Natural Food
One of the most important steps towards normalizing weight and stopping overeating is to incorporate natural, whole and unprocessed foods into your daily diet. This means that the transition to the consumption of vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil , meat products (from animals grown at home and fed with natural food, and not in overcrowded infected farms, where animals are stuffed with antibiotics, steroids, and other trash) – poultry meat, lamb, beef, pork , eggs and fish.
2. Always have Breakfast
If you skip breakfast, your body will eventually experience hunger, which will lead to more food intake during the day and even overeating. In a recent study, in which 3,000 people participated, who had reduced their body weight by an average of 30 kg and kept it at a normal level for six years, it was found that most of them had breakfast regularly. Only 4% of people who never had breakfast, managed to save weight.
3. Eat Consciously
You need to be relaxed so that your intestinal nervous system works properly. If you are under stress and while eating are distracted by immediate problems, your gastrointestinal tract will not be able to digest food properly, and stress hormones will slow down your metabolism. With a quick consumption of food, you also often overeat, as your brain will understand that you have eaten only 20 minutes after the start of a meal.
4. Forget Diets
Diets do not work at best. At worst – cause serious harm to health. Accept as a fact that the organism is a complex multi-level system. It is foolish to think that you can solve problems with the figure, simply by limiting yourself to food for a while.
The restriction is a stress for the body that triggers a lot of negative processes, including obesity. Being under stress, our bodies accumulate fat for a rainy day, insuring themselves from hard times. Do you understand?
You can often hear someone endure a weekly diet, and then breaks down and overeat, so that he gains weight all over again and even more. Stop limiting yourself to diets! Want to have the shape of your dreams? Change your lifestyle and eating habits.
Eliminate junk food and all processed food by switching to real food. The simpler and more natural your food will be, the better you will look. This is an axiom, confirmed by millions of examples all over the world.
5. Keep a Journal
Write down everything: not only what you eat, but how you feel after eating those or other foods. This will be an excellent method that can help you track the negative reaction of your body to individual products, after which you can completely eliminate them from your diet, as well as get rid of other bad habits. Such self-examination often leads to an acceleration of metabolism and a decrease in overweight.
6. Buy Wisely
Never go grocery shopping on an empty stomach! This is a sure way to buy more than you need, and not the most wholesome food. Plan your purchases in advance and make a list before each trip to the store. This will save not only your health but also money.
7. Get Enough Sleep
Try to always sleep at least eight hours a day. It should be noted that sleep must be of high quality and continuous. This will help you reduce excess food cravings and normalize the hormones that regulate fat metabolism. In one study, it was found that even a slight decrease in night sleep promotes insulin resistance, which can lead to obesity and type 2 diabetes.
8. Control Stress
Stress in the workplace, family problems, insomnia, too many cases and not enough time to do all this – all this can keep you in suspense and create chronic stress, which makes you overeat. Learn to control your stress with the help of outdoor activities and relaxation systems, such as meditation, yoga or deep breathing.
9. Control yourself at Parties
If you come to a party where the hostess has placed tempting dishes on the table, this is not a reason to lash out at the food. Remember your goals – to be healthy and look stunning.
Stop eating when you feel full. Most people just instinctively eat what is in front of them, no matter how hungry they are. Learn to pay attention to your body signals and stop eating as soon as you feel satisfied.
Staying at a table for too long is better to move or dance. Sitting at the table, especially in the process of a fascinating conversation, you will automatically reach for another piece.
10. Physical Activity
Proper exercise will help you lose weight, keep weight at the right level and control your appetite, which will also eliminate overeating. Your goal is at least 30 minutes of daily walking. For many people, in order to reverse body weight gain and normalize nutrition, it may often require more vigorous exercise. Make it fun: run, go cycling, dance, play games or jump on the trampoline.
11. Do not Reward Yourself With Food Every-time
Suppose you eat the whole week properly because you set yourself such a goal. Satisfied with yourself, you reward yourself on weekends and indulge in all serious things, allowing yourself harm and excess. Common situation?
Overeating as a reward for healthy eating is counterproductive. Instead, allow yourself some time to enjoy not the most wholesome food for no reason (except fast food). The key word here is sometimes. This will help you not to turn from the path of healthy eating without feeling deprived.
And finally, once again:
- Listen to your body. It knows what it needs, and constantly signals it. Be able to hear!
- Keep mindfulness. Include an internal caretaker. Be aware of every action.
- Love, finally, yourself. Fully and with all the flaws.
- Treat the body like a child. Will you stuff fast food into your child? Sausages, donuts and two slices of cake? Feel it.
We hope you understand that overeating is not your fault. Choose the strategy you need (or several of them) in order to get rid of this addiction, which leads to a set of overweight. We hope you have got the answer to your question about how to stop overeating?
Often we imagine that tomorrow we will begin a new life, we will eat right and everything will go perfectly. And when tomorrow comes, and something goes wrong, we give ourselves the slack, considering this day all equally spoiled. Slackness is followed by a keen sense of guilt, negative emotions and, again, food to feel better. Tomorrow will be a new day and then …
The bad news: tomorrow will not be perfect either.
The good news is that pitfalls and obstacles are an integral part of any path.
Just take it for granted. Allow yourself not to be ideal. You are not a robot to always do everything flawlessly. What is important is not how many times you have fallen, but how many times you have risen!