Overeating often has a variety of physical and emotional consequences. Whether you are giving in to cravings or you’re too tired to care, knowing that you’re overeating doesn’t always mean that you know how to stop! Take control of your eating with my 5 tips to stop overeating.
If you’ve noticed yourself eating all the not-that-healthy comfort foods the day after a short or unrefreshing night’s sleep, you’re not alone. There’s a scientific reason for it.
Tired brains have a harder time saying no to overeating, and are less likely to choose wisely. A tired brain is much more likely to head toward convenience foods instead of a healthy snack.
When you get a full night of restorative sleep, your brain and body are much more equipped to make wise choices about what and when to eat.
The longer you wait to eat, the hungrier you will be, and the more likely you are to overeat. Eating more often keeps you from getting super hungry and there will be less temptation to overeat.
Healthy snacks (especially those high in fiber and/or protein) keep the blood sugar at a steadier level rather than the roller-coaster extremes that come from getting super hungry and then binging.
Reaching for a snack when you’re feeling tense can be a normal response to stress for many people.
Persistent, chronic stress causes the release of cortisol, an appetite-increasing hormone. Not only does your appetite increase, but your cravings for fat and sugar are often triggered when in situations of physical or emotional stress.
Then, because fatty and sugary foods are addictive, eating them promotes more cravings—and that leads to overeating. A vicious cycle ensues and your hormones and cravings begin to work against you.
Of course, everyone talks about needing to reduce stress, but how many of us are actually able to do it? The good news is that we don’t have to change everything about our lives in order to reduce stress. Just taking small steps, such as meditating for ten minutes a day or adding some down time to the day’s activities, could offer you huge benefits towards reducing stress.
One simple way to trigger a sensation of fullness is to drink a full glass of water before eating. If you think you’re hungry and want a snack, try water first. Then, if you’re still hungry after drinking water, you should provide your body with a healthy meal or snack.
Having a water bottle handy throughout the day may also help. For some people, it helps to keep a bright colored water bottle nearby, so that you remember to drink water regularly until it becomes a habit.
Some people are so busy that they find themselves putting food in their mouths while they’re on the go, without really thinking about what they are doing.
If you’re multi-tasking, you’re more likely to overeat because you are distracted. When you slow down and think about eating, you’re more likely to eat less, because you’ll be more carefully listening when your body signals that you are full. Plus, eating more slowly allows the nervous system to relax which aids with healthy digestion.
Allow yourself enough time for sleeping at night, eat more often, think while you are eating, and slow down your life to reduce stress. Whether you are trying to lose weight or simply trying to eat healthier amounts of food, these five practices can give you the power to eat less and love your body!Tags: binge, binge eating, diet, overeating, recover from a binge, sleep