How to Stop Overeating: Simple Strategies to Break the Habit
We all know that one of the major causes of being overweight is simply eating too much. Whether you are eating too much over the entire course of a day, or eating too much at one or two meals, the result is the same: too many calories in, not enough calories out, so fat accumulates.
But exactly HOW to stop overeating is the challenge. Eating more than your body needs is usually a deeply ingrained habit that is hard to break. You may not even realize you are doing it until you start paying closer attention to your habits.
Below are some simple strategies that can show you how to stop overeating and form better habits for the long-term:
Reduce Stress
Feeling stressed is a common trigger for overeating because most people automatically reach for something that soothes them when they feel stressed, and food is an effective soother – at least for a little while. The better you manage your stress, the less tempted you will feel by “comfort foods” and overeating in general.
Use Smaller Dishes
Rather than loading up a full-size dinner plate during meals, start with a smaller bread or dessert plate. If the thought of doing that makes you feel panicky, remember that you can easily refill the plate again if you are still hungry.
Take Only Half
Another bad habit is taking as much food as you think you can consume, which ends up being more than your stomach actually needs to feel satisfied. You can easily stop overeating by taking only HALF of the amount of food you think you need to eat. Eat the smaller servings and then see how you feel. Most likely you will find that you aren’t really hungry anymore, but you aren’t overly stuffed either – that’s a good thing!
Obey Hunger Cues
Are you even aware when you are physically hungry compared to just being bored or restless? Sometimes the difference can be subtle, but you’ll find it easier to stop overeating if you simply eat ONLY when you feel physically hungry – that means a growling tummy, feeling weak or lightheaded, and so on. Feeling bored, restless, or empty are not excuses to eat – those are usually emotional cues, not physical hunger cues.
Drink More Water
Drinking plenty of water each day makes it much easier to stop overeating because you’ll feel fuller. Even better, drink a small glass of water right before each meal and you’ll find that you don’t need to eat as much to feel satisfied.
Eat Smaller Amounts More Often
If you typically eat one or two big meals and nothing else all day, you may be setting yourself up to eat more than you should because by the time you do eat you are ravenous. A good way to stop this cycle of overeating is to eat smaller amounts of food much more frequently. Rather than one or two big meals, try eating only snack-size meals four to five times a day. You will notice that you feel satisfied with smaller amounts of food and you end up eating less throughout the day than you did before.
Exercise Regularly
Regular exercise is important because it can actually reduce your appetite. It floods your body with feel-good endorphins, which makes you feel like you don’t need to eat as much. Even better, exercise revs up your metabolism so you burn more calories, and therefore have a little bit more flexibility as far as the calories you take in.
When it comes right down to it, we all know how to stop overeating – but we actually need to physically do it, instead of mentally wanting to do it in your mind! 
But these tips should help you to apply that age-old wisdom in practical ways.
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