April 28, 2025 | 01:35 pm
TEMPO.CO, Jakarta - Overeating or consuming an excessive amount of food is a condition where someone consumes more calories than the body needs.
Overeating in one sitting or consuming too many calories throughout the day is a common habit that is difficult to stop.
According to Healthline, overeating over time can lead to weight gain and pose the risk of chronic conditions, such as diabetes or heart disease.
While some people see this behavior as a habit that can be stopped, it may indicate an eating disorder that requires medical attention. Therefore, steps need to be taken to stop overeating habits.
As reported by WebMD, here are tips to stop overeating.
- Eat Slowly
Eating slowly can combat the stress-induced eating cycle that can lead to overeating. Eating slowly naturally makes it easier to consume less food because the brain needs time to register the food that has entered the stomach. The body is more likely to stop eating when chewing longer.
- Practice Mindful Eating
Eating mindfully is another way to slow down eating. When eating mindfully, the body is aware of the senses while eating, such as the aroma and taste of the food, and the visual aspects of the food being consumed. Focusing on mindful eating involves paying attention to the food, the purpose of consuming the food, being present, and not judging the eating process.
- Consistent Eating to Avoid Overeating
Consistent eating at proper intervals can help avoid the desire to overeat. The body tends to consume food to make up for calories at the next mealtime. By eating consistently, the body tends to eat when not overly hungry.
- Learn Portion Control Techniques
Overeating can occur when there is a large amount of food in front of you. When using oversized plates, the portion consumed tends to increase. To avoid overeating, steps need to be taken to effectively control food portions by using everyday eating utensils to measure how much food is on the plate.
- Use a Feeling-Based Scale
To understand what the body feels, a feeling-based scale is needed to determine how hungry or full one feels. Therefore, it is necessary to eat according to the perceived hunger scale and stop eating when feeling full. For example, the number 1 on the scale means very hungry, while the number 10 means full.
- Eat Filling Foods
To avoid consuming more food, stay away from foods that provide a lot of calories to the body without much filling volume. Foods or meals high in fiber, protein, and water can fill the body without providing excess calories.
- Drink Water Before a Meal
When the stomach is filled with water, the brain will signal that the body is full, so the body will refuse to consume more food. However, this method can cause the stomach to feel empty again more quickly, making it easy to feel hungry again in the near future. It is best to drink enough water throughout the day to avoid dehydration.
- Learn About Emotional Overeating
There are several reasons for overeating, such as emotional reasons. At special events, the food in front of you may be tempting. When feeling happy, one may want to clean the plate and take a second serving. However, negative emotions can also drive one to overeat. Therefore, efforts need to be made to relieve emotions in order to control the desire to overeat.
- Plan Ahead to Prevent Overeating
Overeating can be prevented by planning meals. One way to do this is to make a shopping list according to the need for appropriate meals. Understanding portion sizes will help plan meals at regular intervals to help reduce the likelihood of overeating.
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