How to Stop Overeating

HOW TO STOP
OVEREATING?
5 Tips to Avoid Eating too Much
Yuvaap © 2022

INTRODUCTION
We live in an era, where advertisements are in
abundance, and when it comes to food, from
Instagram to YouTube, we encounter plenty of
food commercials, advertisements, supersizing
meals, offers, colorful packaging in the
supermarket, etc, all designed to attract us.
Hence we end up eating too much even when
we are not hungry. Our fast-paced lifestyle adds
more to it; all we want is to grab something to
eat when we are hungry and even when we
are not. This leads to overeating, occasionally
eating a big dinner is okay. Although if this habit
of eating too much turns into days and then into
weeks, it leads to an overeating disorder.
Yuvaap © 2022

What causes overeating?
The majority of people tend to
overeat when they have to wait too
long for their meals. Some people
eat as they are stressed and find
comfort in food, while others get
accustomed to snacking all day.
Yuvaap © 2022

How to stop overeating?
Fortunately, some modifications in your diet
and lifestyle along with the help of
professionals can help you in dealing with
overeating disorder. It will also help you
improve your overall health and wellbeing.
We will discuss it one by one.
Yuvaap © 2022

HERE ARE OUR
TOP FIVE TIPS
TO AVOID
OVEREATING
Yuvaap © 2022

1. Eat high fiber and
protein-rich Food
Including fibrous and protein-rich foods in your
diet will surely help in preventing overeating.
These foods will make you feel full for a longer
duration. Increasing your protein and fiber
intake in your diet will reduce your cravings,
appetite, and overall food intake. Our digestive
tract processes fiber very slowly, thus making
you full for a longer duration. Similarly, including
protein-rich foods in your diet tends to suppress
your hunger by lowering your hunger-stimulating
hormone.
Yuvaap © 2022

2. Eliminate Stress
Stress can cause emotional eating and this can
lead to overeating. When people are stressed
they tend to overeat as raised hormone levels in
the body promote hunger to replenish the energy
lost. Also, people tend to seek comfort in food
when they are stressed; hence they overeat,
especially junk food. Chronic stress can lead to
persistent hunger, binge eating, and obesity. Try
to eliminate stress by exercising regularly,
practicing yoga, and meditation. Also, practice
mindfulness and start writing your
accomplishments at the end of the day as it will
make you feel better.
Yuvaap © 2022

3. Check your Sugar Intake
Most of us are guilty of reaching out for that
one more cookie or one more glass of soda.
Food and beverages such as candy, white
bread, soft drinks, sodas, and cookies are
laden with sugar and have a high glycemic
index which spikes blood sugar, then falls
rapidly. This rapid fluctuation in blood sugar
promotes hunger and leads to overeating.
Eating meals with sweetened beverages leads
to overeating. Instead of reaching out for
food with high GI such as candy, white bread,
and doughnuts, choose brown rice, oats, and
whole wheat bread. Also, replace your
sweetened drinks with water
Yuvaap © 2022

4. Don’t skip Meals
Most people think that skipping meals
helps them in losing weight, which is not
true. Skipping meals can lead to
cravings and significantly increase the
risk of overeating, which ultimately leads
to weight gain. Instead, try to make a
regular meal schedule and stick with it.
Instead of eating one or two giant
meals, eat three structured nutritional
meals at your scheduled time so that
you don’t overeat out of hunger.
Yuvaap © 2022

5. Drink enough Water
Staying hydrated throughout the day is an
effective way to avoid overeating.
Drinking water before a meal significantly
reduces your cravings and hunger as it will
give you the feeling of fullness. Choosing
water over high-calorie drinks such as
sodas, juices, and soft drinks not only limits
your calorie intake but also prevents you
from any potential health risk.
Yuvaap © 2022

Are you dealing with an overeating disorder?
In general, overeating can be described as eating more
food in one sitting than your body can handle without
having any discomfort. Although in the case of an
overeating disorder it is more like a psychological problem.
A person with an overeating disorder shares a very different
relationship with food. They eat a copious amount of food
even when they are not hungry and unable to stop eating
even when they are uncontrollably full. And after every
episode of overeating, they are plagued with feelings of
guilt, shame, and distress. They seek comfort in food and
then, when reality sets in, their overeating habits cause
them a feeling of self-loathing and disappointment.
Yuvaap © 2022

Watch out for these eating
disorder symptoms:
• Feeling a lack of control while eating
• Consuming large amounts of food in a short
period of time
• No use of purging behaviors
• Episodes of binge eating
• Eating even when you are not hungry
• Excessive midnight cravings
• A feeling of distress, or disgust after
overeating
Yuvaap © 2022

CONCLUSION
Occasional overeating is fine as
everyone tends to indulge in their
favorite food. Although if this
habit continues then it can turn
your health upside down. Check
the above symptoms if you feel
you are dealing with an
overeating disorder, you can
follow the above-mentioned tips
to deal with overeating while
improving your overall wellbeing.
Yuvaap © 2022

Thanks!
Do you have any questions?
Send queries at
contact@yuvaap.com
Your Health and Wellness Partner
yuvaap.com
SOURCE: How to Stop Overeating
Yuvaap © 2022