hey there viewers at some point each of us has had one too many helpings at dinner time no matter
what the reason overeating can lead to discomfort and the intake of too many calories too fast
not just that it can also lead to a variety of physical and emotional consequences
whether you're giving in to cravings or you're too tired to care knowing you're overeating
doesn't always mean you know how to stop in today's video we'll tell you about the best
ways to stop overeating from knowing your triggers being mindful about alcohol removing temptations
reducing stress to sleeping well and more watch till the end to learn about all of them
number one eat bigger but fewer meals consistently eating smaller meals or
snacking will make you feel satisfied for a few minutes but you'll never reach a state of fullness
by eating every two hours for example you're training your body to be hungry every two hours
your body and hunger hormones adapt to your eating patterns that's why it's often difficult to change
your eating schedule but once your body gets used to it you'll be okay do you prefer eating smaller
frequent meals or fewer bigger ones tell us quickly down below in the comment section
number two drink water before each meal a great way to stop overeating is to drink water before
each meal drinking water will make the stomach stretch and send signals of fullness a study found
that dieters who drank water before their meals lost 44 percent more weight than those who didn't
number three select satisfying foods choose foods that will make you feel full faster
and for a longer time foods with higher fiber protein and water are more likely
to be satisfying and have fewer calories they're also high in volume and take longer
for you to digest try eating raw fruits and colorful vegetables with meals or for snacks
they contain fiber to help give you a feeling of fullness and have a satisfying crunch fruits
and vegetables are a naturally low-calorie low-fat option full of healthy nutrients
number four practice mindful eating it seems that mindfulness is not just for yogis and meditation
enthusiasts mindfulness is a skill that anyone can learn you can even teach your kids this skill
mindful eating involves focusing on what you're eating and avoiding distractions
slower paced eating is associated with increased fullness decreased hunger and can be a useful tool
to control over eating most of us just eat with no thought about it adopting mindful eating will not
only help you avoid overeating it'll also help you reduce your stress levels as you practice
mindfulness have i caught your interest well then hit that subscribe button to watch more videos
join our millions of followers for more amazing bestie content number five know your triggers
there are likely certain foods that trigger you to overeat more than others for instance you may
have a sweet tooth and once you have that one sweet treat you can't help but eat more if you
recognize which foods trigger you to overindulge or emotionally overeat you can then work to
minimize these foods in your diet but try to avoid demonizing these foods which can cause more issues
try keeping a food diary of what you eat along with tracking your behavior and feelings in the
moments before you eat this will make clear the difference between emotional eating and
hunger are you bored is your job highly stressful when you realize what drives you to the fridge
you have the chance to change the way you react number six keep your portions in check
accidentally eating the whole tub of ice cream instead of one serving can happen
we've all been there try to keep your portions in check you can still enjoy it but in moderation
if you're eating out split an entree with one of your friends or you can request
for half of your meal to be wrapped up in a takeaway box before it's brought to the table
number seven plan your splurges when you're anticipating a fun weekend get into the habit
of planning for just a few treats that you really really want these can be anything like stuffed
french toast for brunch or an ice cream cone at the park it's usually okay to fit a more indulgent
meal or dessert into the weekend planning your splurges can help you avoid a calorie
catastrophe and you'll enjoy your treats even more when you have them to look forward to
number eight be mindful about alcohol not only can the calories from wine beer or cocktails
add up fast but booze lowers your inhibitions and makes you way more likely to overeat that
doesn't mean you need to steer clear of alcohol altogether though what's important is having a
plan limit yourself to two drinks at any given event and have a glass of water after each one
number nine make your favorites healthier if you tend to dig into the same not so
healthy foods every weekend why not try new ways to make them better for you
for example try concocting your saturday morning pancakes with oat or whole wheat flour and topping
them with fruit instead of syrup or try splitting the nachos with your friend come dinner time
instead of ordering a plate just for yourself these kinds of changes might motivate you to
keep making smarter choices throughout the day this will add up to a healthier weekend overall
number 10 avoid eating from the container eating straight from the container is a slippery
slope that may cause you to eat more than you anticipated this is true especially if you tend to
do this while standing at the kitchen counter pour chips or popcorn into a bowl and then leave the
kitchen this is also a great way to control your portion size preventing a potential stomachache
also your eyes tend to be bigger than your stomach do your best to follow guidelines on
the food labels when estimating the portion size it may appear smaller than you'd like but know
that our eyes are used to overestimating the amount of food we actually need to sustain us
number 11 remove temptations
one way to reach your eating goal is by setting your pantry up for success it's hard to avoid
over snacking or binging during the late night movie when you have junk food in your kitchen
these shouldn't be viewed as forbidden items but rather have them out of sight and come back
to them when you really want to treat yourself mindfully visiting the grocery store when you're
hungry or undernourished can also be tough so try shopping after a nutritious meal when
you're feeling strong and satisfied you can avoid stocking up on empty calorie foods that you'd be
drawn to when you were hungry instead choose foods that taste great and make you feel great
number 12 give volumetrics a try volumetrics is a way to eat that focuses on filling up
on low calorie high fiber foods like non-starchy vegetables eating foods that are low in calories
and high in fiber and water before meals can help you feel full which might decrease overeating
examples of volumetrics friendly foods include grapefruit salad greens broccoli
beans tomatoes and low-sodium broth eating a large salad or bowl of low-sodium broth-based
soup before lunch and dinner may be an effective way to prevent overeating
number 13 sleep well if you've noticed yourself eating all the not that healthy comfort foods
the day after a restless night's sleep you're not alone there's a scientific reason for it
tired brains have a harder time saying no to overeating and are more likely to
head towards convenience foods instead of a healthy snack when you get a full night
of restorative sleep your brain and body are much more equipped to make wise choices about
what and when you eat in today's times getting a good night's sleep can be easier said than done
learn how to sleep better at night by watching 10 life hacks to get a good night's sleep
now back to super effective ways to stop overeating that work
number 14 reduce stress stress can lead to overeating so it's important to find ways
to reduce stress in your daily life chronic stress drives up levels of cortisol a hormone
that increases appetite studies have shown that being stressed can lead to overeating
increased hunger binge eating and weight gain number 15 start your morning rite
the old adage breakfast is the most important meal of the day has lasted the test of time for
a reason skipping breakfast will eventually lead you to be hungry later in the day and that hunger
can lead to overeating on top of that breakfast can jumpstart your metabolism to help you burn
calories throughout the day number 16 dine with friends who have good eating habits if
your friends eat until they feel stuffed chances are you will too that's according to a study which
found that people tend to have portions of a similar size to the people they're dining with
if you have friends who always go large tell them you'll meet them after the meal and instead dine
with people who eat healthier foods in sensible portions number 17 only eat at the dining table
practice eating at an actual table as it will help you prevent mindless eating between meals how many
times have you looked down at your plate been aware of what you're eating and enjoyed your meal
time having one good hearty meal instead of many small unhealthy ones will help you in the long run
while these tips and tricks can help control overeating healthy food tastes good and makes you
feel good learn more about such foods by watching 11 healthy foods men should eat every day or 14
healthy foods women should eat every day so go ahead and watch one or both videos if you want to
learn more about healthy food what's your favorite meal let us know in the comment section below