How to Stop Overeating?

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HOW TO STOP OVEREATING?

• 5 Tips to Avoid Eating too Much

Yuvaap 2022
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INTRODUCTION
We live in an era, where advertisements are in
abundance, and when it comes to food, from
Instagram to YouTube, we encounter plenty of food
commercials, advertisements, supersizing meals,
offers, colorful packaging in the supermarket,
etc, all designed to attract us. Hence we end up
eating too much even when we are not hungry. Our
fast-paced lifestyle adds more to it all we want
is to grab something to eat when we are hungry
and even when we are not. This leads to
overeating, occasionally eating a big dinner is
okay. Although if this habit of eating too much
turns into days and then into weeks, it leads to
an overeating disorder.
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What causes overeating?

• The majority of people tend to overeat when
  they have to wait too long for their meals. Some
  people eat as they are stressed and find comfort
  in food, while others get accustomed to snacking
  all day.

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How to stop overeating?

• Fortunately, some modifications in your diet
  and lifestyle along with the help of
  professionals can help you in dealing with
  overeating disorder. It will also help you
  improve your overall health and wellbeing. We
  will discuss it one by one.

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HERE ARE OUR TOP FIVE TIPS TO AVOID OVEREATING
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1. Eat high fiber and protein-rich Food
Including fibrous and protein-rich foods in your
diet will surely help in preventing overeating.
These foods will make you feel full for a longer
duration. Increasing your protein and fiber
intake in your diet will reduce your cravings,
appetite, and overall food intake. Our digestive
tract processes fiber very slowly, thus making
you full for a longer duration. Similarly,
including protein-rich foods in your diet tends
to suppress your hunger by lowering your
hunger-stimulating hormone. 
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2. Eliminate Stress
Stress can cause emotional eating and this can
lead to overeating. When people are stressed they
tend to overeat as raised hormone levels in the
body promote hunger to replenish the energy lost.
Also, people tend to seek comfort in food when
they are stressed hence they overeat, especially
junk food. Chronic stress can lead to persistent
hunger, binge eating, and obesity. Try to
eliminate stress by exercising regularly,
practicing yoga, and meditation. Also, practice
mindfulness and start writing your
accomplishments at the end of the day as it will
make you feel better.
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3. Check your Sugar Intake
Most of us are guilty of reaching out for that
one more cookie or one more glass of soda. Food
and beverages such as candy, white bread, soft
drinks, sodas, and cookies are laden with sugar
and have a high glycemic index which spikes blood
sugar, then falls rapidly. This rapid fluctuation
in blood sugar promotes hunger and leads to
overeating. Eating meals with sweetened beverages
leads to overeating. Instead of reaching out for
food with high GI such as candy, white bread, and
doughnuts, choose brown rice, oats, and whole
wheat bread. Also, replace your sweetened drinks
with water
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4. Dont skip Meals
Most people think that skipping meals helps them
in losing weight, which is not true. Skipping
meals can lead to cravings and significantly
increase the risk of overeating, which ultimately
leads to weight gain. Instead, try to make a
regular meal schedule and stick with it. Instead
of eating one or two giant meals, eat three
structured nutritional meals at your scheduled
time so that you dont overeat out of hunger.
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5. Drink enough Water
Staying hydrated throughout the day is an
effective way to avoid overeating. Drinking water
before a meal significantly reduces your cravings
and hunger as it will give you the feeling of
fullness. Choosing water over high-calorie drinks
such as sodas, juices, and soft drinks not only
limits your calorie intake but also prevents you
from any potential health risk.
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Are you dealing with an overeating disorder?
In general, overeating can be described as eating
more food in one sitting than your body can
handle without having any discomfort. Although in
the case of an overeating disorder it is more
like a psychological problem. A person with an
overeating disorder shares a very different
relationship with food. They eat a copious amount
of food even when they are not hungry and unable
to stop eating even when they are uncontrollably
full. And after every episode of overeating, they
are plagued with feelings of guilt, shame, and
distress. They seek comfort in food and then,
when reality sets in, their overeating habits
cause them a feeling of self-loathing and
disappointment.
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Watch out for these eating disorder symptoms

• Feeling a lack of control while eating
• Consuming large amounts of food in a short period
  of time
• No use of purging behaviors
• Episodes of binge eating
• Eating even when you are not hungry
• Excessive midnight cravings
• A feeling of distress, or disgust after overeating

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CONCLUSION
Occasional overeating is fine as everyone tends
to indulge in their favorite food. Although if
this habit continues then it can turn your health
upside down. Check the above symptoms if you feel
you are dealing with an overeating disorder, you
can follow the above-mentioned tips to deal with
overeating while improving your overall wellbeing.
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Thanks!
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and Wellness Partner yuvaap.com
SOURCE How to Stop Overeating
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