It’s not easy, but you can learn how to stop overeating without wearing a muzzle. The 10 tips below will help you lose weight naturally and stop craving unhealthy foods.
I’ve used them myself to overcome the vicious habit and lose weight.
I learned that the simplest and best way to stop eating too much is simply by eating a diet of healthy foods.
Combine this with a healthy lifestyle, and you can’t lose.
You will look good, feel good, and your health will improve. This and wearing your favorite clothes again will motivate you to work for the ultimate body.
10 Proven Ways to Stop Overeating
It’s too hard for most people to change their eating habits overnight. However, becoming aware of where the problem is originating and why you’re overweight — will help put you in control of your eating habits.
Takes these tips seriously, start incorporating them into your lifestyle gradually to take a position of responsibility for your eating, weight, and health.
1. Stop Dieting
Face it, dieting is not a cure. The dieting industry is one of the largest in the nation for a simple reason: diets rarely work for long term results.
No one has the will power or the initiative to stay on a diet for the rest of their life. So what we do is read about the latest fad for losing weight, jump on the bandwagon, deprive ourselves of the joy of eating for a while, and quit.
And the truth is, that very few people actually lose any excess weight with a diet. And if they do, they’re back at again in 6 months because diets don’t work long term.
By the time you get to end of this post, you should see ways tocurb the madness of dieting and change your eating habits. There are foods, (not really food at all, but faux foods) that put the weight on and the same food is the cause of gluttony and binge eating.
The secret to maintaining your best weight is to make healthy foods the mainstay of your diet, with occasional sweet treats and “faux foods”.
2. Regular Exercise
If you’ re serious about losing weight and getting your eating habits under control — you need to get serious about regular exercise.
Does exercising help weight loss? Read that post and you will see that exercise is no magic formula for losing weight and why.
However, walking, running, cycling, going to the gym, or most any physical activity that raises your heart rate and causes muscle exertion is part of getting life back under control.
Flour doesn’t make a cake, but without it a cake won’t work. Just like that, exercise alone won’t be responsible for much weight loss, but without it, it’s an uphill battle.
Exercise does help burn calories, but that’s not all. Exercising from 1/2 to 1 hour at least 5 days a week teaches you discipline and self-control. That’s a step you can’t miss when it comes to curbing your appetite.
3. Eat Fresh Foods
Not only is it difficult to get fat with fresh foods, but fresh vegetables the key ingredient to removing the excess you have.
Replacing 80% of your present diet with fresh vegetables is going to change the way you think about food and what you eat.
Like any lifestyle change, it may seem difficult at first, but making the commitment is the first step to success.
For most overweight people trying to change eating habits the first step is meal planning. Instead of waiting to mealtime to decide what you could eat, set aside 30 minutes a week to think through the weeks’ meals.
In the supermarket, learn to skip on past the boxes and packages of foods that are processed.
It’s the processed foods that get us in trouble and causes weight gain.
- Processed and packaged foods are void of the essential nutrients our body craves. Because we aren’t getting these nutrients our body naturally craves more and sets us up to overeat.
- Most processed foods have corn syrup, soy beans, and chemicals added to them — all of which cause weight gain and bad health in general.
Can you completely give up processed foods?
I doubt it? I know I can’t. However, once I learned to make fresh foods the primary part of my diet, it was much easier. And I was surprised my eating problem started going away by itself.
4. Stop Eating Refined Grains
To cure the habit of eating too much, a key step is giving up white flour, and rice. Giving up white flour seems easy enough until you realize that means:
- White bread
- Pasta of every sort
- Pie crust
Get it? That’s only a partial list, but once you realize that these are the foods responsible for the weight you need to lose, you start seeing it everywhere.
The population is addicted to it, but what is white flour and what’s bad about it?
Grains are comprised of 3 parts:
The bran and germ contain fiber, antioxidants, B vitamins, minerals, protein, and fat. When grains are refined the bran and germ is wasted, leaving only the endosperm which is the middle the grain.
The endosperm has little to no nutrients and is almost all starch.
By doing this the products have a long shelf life, but without the primary nutrients, we crave. The companies will tell you they enrich the flour and other grains, but what’s included isn’t what our bodies recognize as healthy foods.
The result is weight gain, obesity, uncontrollable blood sugar levels, diabetes, cardiovascular diseases, cancer, digestion problems, and high levels of inflammation in our bodies.
What to eat instead?
- Wild rice
- Brown rice
- Oats that are gluten-free
- Rye flour
5. Stop Eating Sugar
I could stay here all day. Our entire nation is addicted to sugar, including myself.
But here’s the deal: Refined sugar is indeed addictive, makes you fat, and keeps you craving more of the same.
When it comes to our health, unless you’re ingesting rat poison there’s not much that’s more unhealthy than eating refined sugar.
We all think of sweet treats as something nice to give to each other and our children. Somehow we look over the fact that we’re treating each other with poison.
We know it’s responsible for type 2 diabetes and there’s plenty of evidence that it’s linked to cancer.
There is absolutely no food value in refined sugar. It has no minerals, vitamins, or nutrients of any kind. When we eat it, we put our bodies into a terrible strain of trying to metabolize it while receiving no benefit at all.
Weaning yourself from sugar is a hard-fought battle. Not only is it in all the obvious snacks and treats you love, but it’s hidden in the majority of processed foods.
By reading labels on cans and packages you will see sugar identified as things like sucrose, fructose, corn syrup and more. In fact, you will find foods labeled as sugar-free with these ingredients included.
The sugar we need is natural sugars in fresh, frozen and dried fruits and vegetables. Natural sugars include fiber that helps to break it down along with healthy nutrients.
It’s almost impossible for most of us to get completely away from packaged and processed foods so make it a habit to read the ingredients to see what you are eating. You will find sugar is disguised with many different names.
6. Eat High Fiber Foods
When you shoot for fresh and frozen vegetables to make up 80% of your daily food intake you will naturally include healthy fiber.
You can educate yourself on the differences between soluble and insoluble fibers and which foods they are included in for great results.
However, I don’t get into that in my own diet. I know that when I include vegetables, fruits, nuts, oats, beans, and barley in my diet — I’m getting plenty of both.
In case you haven’t gotten my point yet when you eat the foods we were designed to eat, being overweight cures itself with little or no effort.
Benefits of a Fiber Rich Diet:
- Fiber helps to move waste products and stool out of your body. This is a natural cure for constipation and aids in losing weight.
- Eating a high fiber diet maintains a healthy bowel.
- Helps to control blood sugar levels. We know that controlling blood sugar levels help prevent diabetes, but it also helps with maintaining healthy weight levels.
- High fiber foods help by keeping you fuller longer. As it turns out, the most important thing I did was to make the biggest part of my diet high fiber foods. I was full, I wasn’t craving sweets, and I lost weight.
7. Don’t Eat So Fast
How to Eat Slower
Eating slower helps to quit overeating in a number of ways and is extremely important to eating less and/or losing weight.
- Put all eating utensils down between every bite of food. If you’re eating a sandwich, put it down between each bite. When you do not put the fork back on the table between bites, you are really just shoveling food into your mouth. At first, this will seem like such a time-waster, and you are right? You are now in a position to think about what you are eating and actually chew your food.
- Chew your food. Now that you have forks and knives out of the picture you have time to concentrate on chewing each and every bite 20 times or more. This study leaves no doubt that the more you chew the less you eat. Chewing your food gives you a chance to think about what you’re eating and when you’ve had enough.
- Think about what you are doing. We get into the habit of heaping food up on plates and mindlessly transferring all of it to our stomach with no thought when to quit? By putting down utensils and chewing your food more you are eating slow enough to think about whether or not you are full. Instead of merely shoveling food into your mouth, focus your attention on how full you are at any moment, and learn to stop when you are full.
- Don’t eat in front of the TV. You can’t eat slowly while watching a chase scene on the tube. From my own experience, I find it to be impossible. In fact, what we do is eat at the pace of the music and drama of the scene. Eat at the table, eat consciously and make yourself aware of how full you are and you will aid digestion, lose weight, have less stress, and live longer.
8. Eat More Meals
Most of have it drilled into our brains that we should eat 3 meals a day, and that’s fine for some people.
However, I think the best method I have found is to eat 5 or 6 times a day.
Of course, you have to be careful that you:
- Only eat very small portions for each meal
- Don’t confuse snacking with eating more meals
Here’s how I got into the habit of eating more and smaller meals.
- At first, I would put the amount of food on my plate that I would normally eat. But instead of “diving in”, I divided that into 2 or 3 different plates.
- I would now eat what I had served onto usually a saucer size plate and eat very slowly. In a couple of hours, I would come back and eat another very small amount of food I had decided on at first.
- By doing this, I could spread my lunch out to eat every couple of hours instead of eating one large serving of food at noon.
- My family was accustomed to eating 3 times a day, but I soon got into the habit of eating very small amounts with them at mealtime.
It seemed odd, to say the least, to be eating off of saucer-sized plates, and eating several times a day.
Benefits of eating much smaller meals more times a day:
- Eating 6 meals a day instead of 3 helps to regulate blood sugar. Besides diabetes, blood sugar has a connection to being fat.
- Small meals helped me to learn to control my appetite, focus on what I was eating, eat slower, and appreciate what I was eating instead of shoveling it in with no thought.
- I found it much easier to keep up with my calorie intake with small servings several times a day.
It’s easy enough to order at restaurants and fast food joints, eat your small servings and take the rest with you to eat later.
If you have problems getting into the swing of things, try eating healthy granola bars or protein bars for a complete meal. Just be careful you don’t decide a candy bar will suffice?
9. Drink Plenty of Water
Drinking water may seem like a drag, but your body can’t thrive without it. In fact, if you’ve ever noticed a plant suffering for water, that’s how the cells in your body look when dehydrated.
When you’re dehydrated your body is in a constant state of craving. It’s easy to think you are craving something to eat, when it really has to do with needing water.
The bare minimum of water to drink each and every day is 8 – 8oz servings, which is 64 oz, 2 quarts, or 1/2 gallon. And you’re cheating yourself if you think coffee, soft drinks, or other liquids are answering the call.
Drinking plenty of water during the day:
- Keeps my stomach full
- Helps to flush toxins out of my body
- Aids in weight loss
10. Keep a Food Journal
Plenty of people have found that keeping a journal of everything they eat, along with the circumstances and feelings that accompany is a real key to curbing their appetite.
A journal is indispensable when it comes to uncovering real gems when it comes to what turns on your food cravings. You will see patterns that include who you’re with, what your mood is, and exactly what foods you eat unconsciously.
Because we tend to eat with no thought of what we are doing at the moment, a food journal helps get you out of denial about your eating habits.
What to do When You Overeat and Feel Sick?
- Sip a cup of hot Peppermint tea slowly to relax your esophagus. This will help with bloating by getting gas out through burps and flatulence. As you relieve yourself of the gas your digestion system will go to work.
- Stand up. Standing and moving around may seem uncomfortable, but will help with digestion and gas.
- Take an over the counter antacid. For example, you could take Rolaids, Alka Seltzer, Tums, Pepto Bismol, Mylanta, etc.
- Go for a walk. Walking will cause your digestion tract to get active and help relieve the bloated feeling. Walking is the best exercise because you won’t be bending over, but staying in an upright position.
Should I puke after overeating?
Binging and then puking it up can quickly become a life-altering and health wrecking habit. The repercussions of binging and puking can start immediately or years later but will come.
Vomiting will lower potassium levels causing fatigue, weakness, unnatural heart rhythms, and even stopping your heart. You can’t predict when these effects will happen to you and will show up even after thinking you won’t have the problem.
Some people develop severe tooth decay and tooth loss. To minimize damage, don’t brush after vomiting. Rinse your mouth with water and wait at least one hour to brush.
There are a host of other health and medical problems that come with puking after eating, so don’t do it.
Do I have a binge eating disorder?
Even though most binge eaters are overweight, that may not be you? You could be at a good weight, and still find yourself with these symptoms of a binge eating disorder:
- Eating unusually large amounts of food in a few hours. We seem to be designed to eat either 3 times a day, or several much smaller meals in our awake time.
- Eating when you are already full or not even hungry on a consistent basis.
- Constantly dieting with no results.
- Feeling disgusted with yourself after you eat.
- Knowing your eating is out of control.
- Continuing to eat when it is uncomfortable.
Should I take a laxative?
Forget the idea that taking a laxative is going to help you lose weight!
Laxatives will not help you lose weight or control your weight because your body will continue to digest the food and absorb the calories. The reason is simple: laxatives work in your large intestine, and calories are mostly absorbed before reaching the large intestine.
Taking laxatives on a regular basis will not help your overeating or lose weight. What it will do is to cause many serious health issues including kidney and heart shut down. More common is dehydration, fatigue, and weakness.
Will learning how to end the habit of eating too much of the wrong foods be easy? I doubt it?
If it were we wouldn’t be in the middle of an obesity epidemic in the US.
However, you will see you are eating too much because of eating foods without nutrients is why you always need to lose weight
How to stop eating too much is often the biggest question people have when they’re overweight.
People who overeat constantly usually fit into one of three groups:
- Binge eaters
- People who eat far too much at any one meal
- Those who can’t seem to live without eating something constantly during all waking hours
Whichever group you find yourself in, the habit of can be a real challenge to overcome. However, until you find a way to keep your appetite for food under control dieting can easily take over your life.
I was trained to overeat as a small child, and know how hard it is to curb the habit. I spent far too many adult years dieting and gaining back the weight due to eating too much and eating unhealthy foods.
But in the end, I am proof positive that you can stop overeating, lose weight, improve your health, and stop dieting with the tips in this post.