To stop eating excessively or to control eating habits, several effective strategies can be used:
- Avoid distractions while eating to better recognize fullness signals from the body.
- Identify and avoid trigger foods without completely banning favorite treats to prevent cravings.
- Use volumetrics by filling up on low-calorie, high-fiber foods like vegetables and broth-based soups before meals to reduce hunger.
- Portion food on a plate instead of eating directly from packages to control portions.
- Reduce stress through activities like yoga or meditation to decrease cortisol-induced hunger.
- Eat fiber-rich foods to stay fuller longer and reduce the urge to overeat.
- Ditch fad diets and adopt sustainable healthy eating habits.
- Break old habits by replacing unhealthy eating routines with healthier alternatives.
- Include healthy fats such as avocados and nuts which can help with satiety.
- Practice mindful eating by slowing down and fully savoring food to allow the brain time to register fullness.
- Distract yourself from non-hunger eating with activities like hobbies, movement, or socializing.
- Drink water frequently to prevent confusing thirst with hunger.
- If emotional or boredom eating is an issue, keeping a food diary to track triggers and seek support or therapy if needed can help.
These tips collectively help build awareness around eating patterns, control portions, reduce emotional or boredom-driven eating, and create a balanced relationship with food to stop overeating or eating unnecessarily.
