Eating too much in one sitting or taking in too many calories throughout the day are common habits that can be hard to break.
While some people see these behaviors as habits that can be broken, they may indicate an eating disorder in others. Over time, eating too much food can lead to weight gain and increase the risk of developing a chronic condition, such as diabetes or heart disease. Regardless of whether you have an eating disorder, breaking the cycle of overeating can be challenging.
When we eat foods we enjoy, the body releases dopamine, which is associated with feelings of pleasure or reward, and it encourages us to eat even more. So even if overeating causes pain and discomfort, we may feel compelled to continue overeating.
However, some techniques can help stop overeating:
Get rid of distractions - This can mean working through lunch and staring at the computer, catching up with friends at dinner, or watching some tv after work with a bag of chips. Distracted eating is a habit that forms easily. Instead, focus on enjoying your food rather than the ritual of eating while doing things.
Know your trigger foods - Everyone has their foods that are hard for them to resist. It's always best to not even buy these foods or have them in the house. Don't even put yourself in a position to make bad choices.
Don't ban all your favorite foods - Mentally if you feel like you can't have certain foods, you are more likely to binge or really blow your diet. If you keep a few foods you enjoy in your diet and eat them in moderation, it makes it much easier to stick with healthy eating.
Reduce stress - It's a fact that stress eating is real! Remove as many things that cause you to stress as you can, and also do things that alleviate stress like exercise, meditating, and stretching.
Eat more fiber-rich foods, protein, and vegetables - All of these things will help you feel full all day and make it less likely you will want to overeat at meals.
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