5 Ways To Stop Over Eating

Like many others, I struggle with overeating sometimes. It usually stems from self-sabotage after two weeks of clean eating and mindful dietary intake.

I don't think we can completely eliminate cravings. Sometimes it's fine to have an extra spoon of ice cream. But if this leads to overeating too often, it might be a problem.

It's taken years for me to understand and identify the patterns of my eating habits. And I've learnt a bunch of ways to help fight those overeating urges.

Here are my top 5 tips to help you when you find yourself wanting to over indulge. I hope they help you the same way they help me.

1. Staying Up Late = More Snacking

I've noticed a pattern. And that is, snacking when it's past 10pm.

I'm usually following a good enough sleep schedule during the week. However, as soon as Friday rolls around the corner, it's two deserts and waffle fries at midnight for me. Even if I have a big dinner. Doesn't matter.

So I remind myself that I'm craving more food because I'm staying up late. That isn't normal and isn't healthy (due to the lack of movement at the time).

Get some sleep. If it's too hard to avoid, try having a glass of milk and then hit the hay.

2. ASK YOURSELF: Are you dehydrated?

Simply put, you eat more when your body needs water. Sometimes, it can't tell the difference between chocolate cake and water. Drink plenty of water throughout the day. Make sure you're hydrated.

Also, when you feel a craving coming along- drink some water and see how you feel in an hour. If it's gone, you'll know what it really was.

3. Insane craving? Distract yourself for some time.

Sometimes my cravings will leave me feeling just plain, han-gry. For that, I usually try to busy myself with some activity or chore.

Tell yourself this:

I'll check up on this again in -- minutes.

Nobody's taking it away from you, just have it later (if you truly want it then).

Luckily for you, these cravings can completely disappear if you allow yourself some time. The feeling passes and you realize, you are better off without that second helping.

4. Incorporate protein and high-fiber foods in your diet.

You've probably heard this one before.

But the thing is, it actually works. I try to incorporate these into my meals, leaving me feeling full for a longer time. I feel more active and energetic.

And instead of loading on sugars all day, there's a less probability for withdrawal and craving later.

5. Eat slower and not all at once.

Chew slower, be more conscious of what you're putting into your body. Sometimes our body feels slow and not hungry at all, and the craving becomes more of a mental-challenge for us.

I like to stop myself time to time, put the fork down for a moment before continuing. Sometimes this practice tells me, I'm not hungry anymore. Instead of forcing myself to complete it, I tell myself:

It's in the fridge if you want it.

Then I do just that, leave it in the fridge.

Usually, I'll forget about it and my body will feel better not having eaten to maximum capacity. This mindfulness will make you more aware and in control of your cravings.

Conclusion:

There is nothing wrong with having something sweet or eating something because you reaaaally want it.

Forcing yourself to not indulge to the point it's causing other problems isn't good at all. If you find yourself struggling and it's affecting your mental health, it's worth bringing up to a professional who can help you figure stuff out.

Stay healthy because you matter!