Five Ways to Stop Overeating

May 22, 2011

by Cathe Friedrich

Are you having a hard time controlling how much you eat? This is one of the most common reasons people gain weight. With the easy availability of packaged and fast food, it seems there’s a new taste temptation at every turn. So how can you curb this bad habit and stop overeating once and for all? Here are some tips on how to get better control over how much you eat.

Start the Day Right

Breakfast eaters have an advantage when it comes to controlling their weight. Studies show that people who begin their morning with a healthy breakfast eat less later on in the day. Take advantage of this by starting your day with a bowl of oatmeal with fruit or a plate of eggs and a slice of whole grain toast to reduce how much you eat at lunch. It’ll also help to ward off that 10:00 A.M. trip to the snack machine.

Eat Enough Protein and Fiber

Protein is a natural appetite suppressant, and high-protein foods keep you fuller longer than high-carbohydrate ones. According to a study carried out at the University of Washington, this is one reason high protein diets such as the Atkins and South Beach diet are so effective. People feel less of a desire to overeat when they’re on them. To get the benefits, add a small amount of protein to each meal, and watch your hunger levels plummet.

Another way to stop overeating is to increase how much fiber you consume. Fiber not only “expands” in your intestinal tract as it draws water in, but it also stimulates the release of a satiety hormone called CCK. Eat more fiber-rich fruits, vegetables, and whole grains to reduce your need to snack.

Eat More Often

Another strategy to keep overeating in check is to eat more often. This helps to stabilize blood sugar and insulin levels, so the body doesn’t sense a low fuel supply and pump out hormones that stimulate appetite. Instead of eating three meals a day, eat five smaller ones that are evenly spaced. Choose a high protein, high fiber mini-meals to help control your cravings and need to overeat. Keep a healthy snack with you at the office, so you can resist the urge to drop quarters into the vending machine.

Stop Eating Mindlessly

One way to curb overeating is to ask yourself if you’re really hungry. Too many people eat out of boredom or because they’re stressed. Don’t give yourself access to unhealthy snack foods while you’re working – and don’t’ eat while you’re entering data into the computer or watching television. This type of mindless eating can add inches to your waistline. Eat only when you can completely focus on the task at hand.

Change your Portion Sizes

Trade large bowls and plates in for smaller ones. When you fill a small plate with food, you trick your mind into thinking you’re getting more. Color is important too. Choose blue plates. Blue is a color that suppresses appetite and reduces the desire to eat. Stay away from red, yellow and orange plates since these colors activate appetite and make it easier to overeat.

Make these five changes in your diet and lifestyle, and you can control overeating and lose those stubborn pounds. Overeating is a habit you can break – once and for all.

References:

Calorielab.com. “Protein May Be Appetite Suppressant”
Sciencedaily.com. “Increased Fiber Curbs Appetite in Women”