While curbing one's own eating habits can be really difficult, slipping down the slope called 'overeating' can be just as easy. We may strive to set a perfectly healthy and balanced diet for ourselves, but getting into the vicious cycle of overeating really can ruin it all. If you're in the habit of eating way past your point of fullness, or if taking second helpings even when you're feeling satiated has become a habit, you could be in trouble. It is this habit - a habit that may seem indulgent but not harmful in that moment - that can lead to bloating and weight gain. Gaining excessive weight is harmful in every way. Not only does it have the ability to take a hit on one's self-esteem and confidence, but more importantly, it takes a toll on one's health. It is essential to listen to your body, and eat only to the point where you're feeling satiated, not stuffed.
Here are a few tips to help you get back on track, if you've fallen into a habit of overeating.
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1. Eat only at the dining table
Put a ban on snacking on the couch, munching at the kitchen counter, eating at your desk. Avoiding eating at places other than an actual table where you can sit and eat each meal will help you prevent mindless eating between meals. Sit at the table, be aware of what you're eating and the quantity, and enjoy your meal time. Having one good, hearty meal instead of many small, unhealthy ones will help you in the long-run.
2. Get rid of distractions at meal time
It's easy to finish an entire packet of chips when you're eating it while watching a show on television - even when you might not actually be hungry. According to Dr. Lilian Cheung, a nutritionist and lecturer at Harvard T.H. Chan School of Public Health in a Harvard Health article, "Because we're working, driving, reading, watching television, or fiddling with an electronic device, we're not fully aware of what we're eating. And this mindless eating - a lack of awareness of the food we're consuming - may be contributing to the national obesity epidemic and other health issues."
3. Add some protein and fibre to your meals
Both protein and fibre help you cut down on excessive eating. While fibre will help you feel full faster, protein will keep you feeling full for longer. Foods that are high in fibre or protein are therefore more satiating in comparison to foods that are high in carbohydrates and fat.
