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A dish of enticing snacks is constantly staring at you from the coffee table as you sit on the couch, engaged in your favourite TV show. Your hand reaches for another handful of chips while the drama plays out on the screen. Does this sound familiar to you? Everyone has been there. It can be harmful to our health to engage in thoughtless eating because it frequently results in binge eating or overeating. But we can break this behaviour if we have a little willpower and the correct knowledge. To become healthier and more fit, follow these six ideas on how to stop overeating.
Sometimes, emotional or psychological factors like boredom, anxiety, sadness, or stress cause people to overeat. It is typical to use food as a form of consolation. It is only natural to be drawn to food when you are tired or sad because the body requires food to develop and repair.
Overeating is a very harmful activity, as numerous health issues, such as obesity, heart disease, high blood pressure, and high cholesterol, can be brought on by overeating. Get your food portions under control for this reason. Here are a few dangers connected to overeating:
• Unused calories are converted to fat and stored as excess body fat.
• Eating too much can result in obesity, which can have a number of consequences like diabetes, heart disease, or strokes.
• Research has revealed that memory loss might result from consuming more than 2,143 calories per day.
• Overeating can stretch the stomach, which can make you feel queasy and cause nausea.
The 6 Key Tips To Stop Yourself From Overeating:
Avoid Eating While Binge-Watching TV
Mindless eating can result from eating while distracted by TV or other activities. When we are distracted, we might eat more than we really need to. Make it a practise to eat meals and snacks in a quiet, designated dining space to help combat this. Savour each bite as you concentrate on the sensory experience of eating and pay attention to your body's signals of hunger and fullness. You are less likely to overeat if you are present and conscious when you are eating.
Eat Fibre-Rich Foods
Satiety, or the sense of fullness after eating, benefits from fibre. Let's contrast a bowl of oats with a few chips from a bag, for example. Although both may have the same number of calories, oats are more likely to fill you up because they include fibre, which can help you feel full and curb your urge to overeat. Since chips aren't as filling as other foods, you might need to eat more than you actually need to feel satisfied before your brain registers that you're no longer hungry.
Eat Slowly
It indicates that people who eat more slowly have smaller meals and a lower body mass index (BMI), although researchers are unsure of the exact reason for this. Eating slowly may give the brain more time to detect fullness and convey the stop-eating trigger. People may feel more satisfied and like they ate more than they actually did if they take their time eating.
Avoid Staying Up Late
Lack of sleep interferes with the hormones that control appetite, increasing hunger and appetite. Lack of sleep has been linked to increased levels of the hunger hormone ghrelin and decreased levels of the satiety hormone leptin, according to research. This hormonal imbalance may lead to an increase in the desire for foods high in calories and carbohydrates. Therefore, you might want to think twice the next time you want to stay up late to binge-watch because you might end up binge-eating.
Prevent Skipping Meals
Currently, intermittent fasting, which is based on skipping meals, is a popular lifestyle. However, for certain people, it may result in a practise that unintentionally encourages overeating. When you skip meals, you may experience extreme hunger, which, for many individuals, often leads to periods of overeating when you do finally eat. It is advised to consume wholesome snacks in between meals or to eat more frequently during the day.
Drink Water Frequently
This is a simple and beneficial practise that everyone should follow, whether they believe they overeat or not. There are times when your body confuses your thirst for hunger, thinking you are hungry, thus making you eat food that you don't need. Therefore, it is recommended to keep a bottle of water near you to keep yourself hydrated.
