Overeating is a common problem but a hard fix; learn the 5-Step Method to Stop Overeating and finally eliminate this unhealthy habit today.
The act of overeating is built into our way of life. We have grown so comfortable with the overabundance of food available to us that unwittingly behave as if it is normal.
Once the abundance of delicious foods became so commonplace it made cheating on our diet and flat-out overeating easy. There are silent triggers that can sneak up on you and promote overeating.
First Step to Stop Overeating
Give Yourself Permission to Put Down The Fork!
The first step to eliminating overeating from your life is giving yourself permission to break norms. The idea that we must eat three meals a day with a couple of snacks in between is a bit much. No, it is entirely too much for almost all of us, and we know it.
In fact, science has proven over and over again that intermittent fasting is better for adults than eating consistently throughout the day.
We are creatures of habit. To rid ourselves of a bad habit, we must replace it with a good habit or, better yet, habits!
Anyone who is not affected by the constant presence of food is well in tune with their body or just not that into food except to fuel their bodies. If you are not among these lucky individuals, you can become like them.
Remember this, you won't turn into such a person until dealing with the issues causing you to overeat. So, to start, you must provide yourself with options other than food.
Second Step To Stop Overeating
Have a Goal and A Plan Like Intermittent Fasting
What is Intermittent Fasting? Intermittent fasting works by stretching the period of time between eating one meal to the next.
This basically amounts to a 14, 15, or 16-hour window of eating nothing and drinking mostly water, unsweetened tea, or some black coffee, allowing the cells of your body time to rest and regenerate.
Digesting food requires a lot from your body. When overloading your digestive system with too much too often, it stresses your digestive system and becomes unable to perform optimally.
Intermittent Fasting is Good For Your Health, Longevity, and Waist Line. Science has found those who do live longer, healthier lives.
Third Step To Stop Overeating
The I Don't Method
The I Don't Method reconditions you to stop overeating. I created this idea when a manager of a large office. Someone was always bringing in home-baked goods or dishes for potluck lunches. I don't eat anything from unfamiliar kitchens, and to avoid hurting anyone's feelings, I started a lie saying, "No thank you, I don't like..." and it worked. I quickly developed a reputation for being a VERY picky eater, and that's okay, I am, but they stopped bringing me food.
How To Use The I Don't Method
- Each time anyone eats cake, ice cream, pizza, or fries, it can trigger you to overindulge. Turn it down, saying, "No thanks, I don't like ..."
- If a family member or friend says, "Since when you love..." You reply, "Since it started messing with my tummy." and the problem is solved.
- Make a list of your trigger foods. Use your list to put this method into action.
- Tell yourself over and over, "I don't like fries"
- When others offer a reply, "No thanks, I don't like fries."
Doing this makes you an I Don't Person or someone who dislikes and does not eat your trigger foods.
Why The I Don't Method Works
- One of the most undesirable traits is being a liar. We pride ourselves on being honest and think of liars as bad, undesirable, or of weak character. When you tell others, "I don't like ice cream," you set yourself up to be a liar if you eat it.
- No one wants to damage their character by being labeled a liar, and so this provides you with a POWERFUL incentive not to eat the foods on your I Don't list.
- Becoming an I Don't person re-programs your mind to stop reaching for foods you know are bad for you due to the unhealthy qualities and your triggers.
- Add foods to your list and vocabulary that trigger you to binge and are bad for your health, plus make you fat and angry.
Quick Fact - You've been conditioned to overeat foods others deem appealing. You can and should condition yourself to stop! Simply identify this reality and stop it. Do this for you!
Best Self-Care Journal For I Don't Method
Supportive tool to help address overeating, break the habit, and meet your goals
The Consequences of Overeating
Sometimes we need to feel pampered or cared for. Food connects us to these feelings. We keep pushing the timetable forward as to when we will stop this behavior. After prolonging the end to such behavior,, it becomes hard to stop.
It's typical to wait until our weight begins to give us away.
But still, we wait as long as we can fit into our clothes. Overeating is often done mindlessly and with a knee-jerk reaction. We condition ourselves to forget about what we put in our mouths until we really fight to get into our clothes or can't.
It is then we sometimes wonder how it happened with little to no recollection of the truth.
Have you ever eaten something and moments later thought, "What happened to all my cookies?" Had you mindlessly woofed them down? It happens to the best of us more often than we'd like to admit. Just be aware of this, slow down, and eat mindfully.
When we begin to bulge, we feel we have lost. This problem is sometimes compounded by vengeful eating. If we can't be one of those people, those who can eat anything and not gain weight, we lash out, labeling ourselves as fat.
The dialogue goes something like this; "If I can't have my cake and eat it too,, I will eat all the cake!"
The Big Fat Secrets of Skinny People
Confessions of a Skinny Chic
Thin people tend to eat whatever they want, BUT they don't mindlessly eat. They wait for something really good and, until then, eat sparsely, often not thinking about food.
Insider Tip - Thin people have a feast or famine mentality. Until they can have something really amazing, they eat only to live as if during a famine until the feast rolls around. It is then they eat a lot. This is typically in groups going out to eat, parties, or gatherings. It is during these times others take notice and wonder how they eat so much and stay so thin.
Quick Fact - Just as those who overeat regularly gain weight and have difficulty losing it, those who hold out waiting for the occasional delicious meal don't gain weight and rarely, if ever, have to think about losing weight.
They may wait for weeks or months before they have the opportunity to enjoy something wonderful. Until then, they eat like a bird.
Skinny Chicks Confession
I know this to be true because I am such a person. I am a picky eater, I only eat things I absolutely enjoy and prefer to go hungry until the opportunity to enjoy something fabulous presents. Plus, I have zero interest in cooking or grocery shopping. My pantries and fridge are commonly bare.
I'm a lifelong intermittent faster and have been as long as I can remember. I rarely eat before 5 o'clock in the evening and then eat something I enjoy, like an apple pecan salad with balsamic vinegar. I try to pack in a green smoothie each day, consisting of power greens I buy at Costco, cucumber, celery, ginger, and turmeric, all fresh and organic.
If you've ever wondered how to shrink your stomach, this style of living does so easily. Plus, it helps build and maintain a healthy gut flora for weight loss and maintenance, which is a common trait among skinny people.
The Take Away
When commenting you don't like a trigger food, others may react by commenting, "What do you mean you don't like ice cream? Everyone: likes ice cream?"
Think of it like this: you have become someone others are outwardly surprised by and internally envious of for not liking a bad (for your) food.
There will come a time when people don't react to your I Don't statement. They will note it merely out of courtesy. Now, if you were to ever eat an I don't food, they may certainly comment, "I thought you didn't like ice cream?"
If this happens, save yourself in two ways by saying, "Everyone makes such a fuse about how wonderful it is., I thought I would try it again, I did and I still don't like it."
This both saves your reputation and affirms you don't like it. Plus, you may find ice cream now tastes entirely too sweet and heavy, confirming you actually no longer like ice cream or whatever food it is.
Finally, you will no doubt be able to taste the unhealthy fats more profoundly and feel the effects of it on your body negatively. All this supports your efforts to eliminate another I Don't Like food from your life.
One day, you will find yourself simply saying, "No thank you," because you've come full circle, no longer feeling the pull of a trigger food.
Some of my articles include affiliate links. This means that, at zero cost to you, I may earn an affiliate commission if you click through the link and finalize a purchase.
But what is most important is for you to follow links to find and explore the full category of helpful tools on this topic, those of which are not mine. Helping you find the right support for your desires is the optimal goal.
FAQs for How to Stop Overeating
If you have more questions about why you overeat, this section of frequently asked questions is included to help you find answers and help you on your journey.
In addition, you may find overeating results in irregularity and constipation, in which case the six natural cures can be of help.
How to Reduce Overeating
- Limit alcohol consumption as this encourages overeating
- Lay off salty foods, which increase cravings for sweets
- Fill your plate with vegetables, which contain more fiber and will slow down your eating.
- Manage stress
- Eat slowly chewing each bite for 20 seconds
- Eat mindfully put down your fork between bites
What helps digestion after overeating?
You know you're in for trouble after overeating, so do this right after;
- Slowly sip water to help decrease the excess salt you might have ingested
- Enjoy herbal teas such as peppermint, chamomile, and ginger tea to help reduce gas and indigestion.
- Take part in gentle exercises such as walking.
What are the psychological causes of gluttony?
Many of us use food to cope with feelings of numbness and stress, leading to what may feel like an endless cycle. The feeling of emptiness, trauma, or stress are psychological reasons for binge eating and overeating.
Is it possible to gain 1 pound of fat in a day?
Gaining one pound requires taking in around 3,500 calories more than those you burn off. So, to gain one pound in a day, you would have to eat 3,500 calories more than what you would typically burn, which for the average adult is around 1,600 to 3,000 calories a day unless you are sedentary.
Which disease is caused by overeating?
Binge eating or chronic overeating can lead to weight gain, which increases the risk for a variety of physical and mental health concerns, such as type 2 diabetes, heart disease, and stroke, just to name a few.