How to Prevent Overeating

Could It Be Overeating?

Overeating is when you find yourself eating more than usual. Occasional overeating after intense hunger or physical activity is normal, but if it happens frequently, it could indicate a chronic issue.

Signs of Overeating

If you notice the following, it might be a sign of overeating, and consulting a doctor could be beneficial:

BMI Over 25: A BMI over 25 might indicate weight gain due to overeating, although body type can also play a role.

Inability to Control Appetite: If you can’t control your appetite despite eating regular meals or continue eating without feeling satisfied, this might indicate overeating.

Self-induced Vomiting After Meals: Purposely vomiting after large meals, known as binge-purge behavior, can become a harmful habit.

Causes of Overeating

Common causes of overeating include:

Binge Eating Disorder: This eating disorder involves consuming large amounts of food in a short period, often followed by purging or using laxatives.

Depression: In atypical depression, overeating can become a symptom, unlike the more common form of depression where appetite decreases.

Rebound from Dieting: Over-restricting calories or nutrients can lead to an intense desire to eat, sometimes resulting in overeating.

Pregnancy: Some people experience nausea when hungry during pregnancy, leading to excessive eating to curb the feeling.

Tips to Prevent Overeating

It can be stressful to try to forcefully suppress your appetite, and it’s common to feel guilty if you overeat. If you struggle to control your appetite, try changing what and how you eat for a fuller, more satisfying experience. Here are three effective approaches:

If you still can’t curb your appetite, try focusing on foods that are high in protein, low in fat, low in sugar, and rich in fiber. Some recommended options include natto, tofu, boiled eggs, cabbage, and chicken breast.

Relaxation Techniques to Manage Overeating

When you feel an increase in appetite, try exercising or gentle stretching to relax. Aerobic exercises and yoga can help stabilize the autonomic nervous system and reduce hunger temporarily.

Taking a warm bath or using your favorite essential oils for relaxation can stimulate the release of serotonin, a “happiness hormone” that naturally helps curb appetite.

Use these tips as a gentle guide to managing overeating at your own pace.