How to Stop Overeating
                     HOW TO STOP 
OVEREATING?
5 Tips to Avoid Eating too 
Much
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2022
INTRODUCTIO
N
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 
OVEREATIN
G
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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. Don’t 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 don’t 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!
Do you have any 
questions?
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[email protected]
Your Health and Wellness Partner
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SOURCE: 
How to Stop Overeating
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