Eating too much during a single meal is something that is very easy to do and if done often can be a difficult habit to break. Whilst some people are able to overcome this issue, for some people it can be much more difficult, especially if it is associated with an eating disorder.
When done continuously and over time, overeating can lead to excessive weight gain, thus increasing your chance of developing serious chronic conditions, such as heart disease and diabetes.
In order to help you overcome eating too much during meal times, we have put together a helpful list of tips and tricks that you can adopt.
Remove distractions when eating
Whether it is reading a book or watching the television, eating while you are distracted is an everyday occurrence for most people. Although doing this may seem relatively harmless, for many people, it is what is causing them to overeat. For instance, there have been various different studies showing that being distracted during a meal causes people to eat more calories than what they typically would if they were not distracted.
For this reason, it is important that you keep all potential distractions away from you while eating. This includes things like laptop computers, books, cell phones etc. Doing this simple thing is one way of preventing you from eating too much.
Know what your trigger foods are
Identifying specific foods that trigger episodes of overeating and cutting them out of your diet will help to significantly decrease your chance of eating too much at meal time. For instance, if something sweet like ice cream will tip you over into binge eating, then it is a good idea to store it somewhere that is not so easy to get to, such as in a freezer in your garage or shed.
Preparing healthy sweet treats to feast on as an alternative is a good option when you are looking for an after dinner snack. Any and all unhealthy / processed snacks, such as cookies, cand, and potato chips, should be kept out of reach in order to prevent you from reaching for them as you walk through the kitchen.
Reduce your stress levels
Being stressed out can cause you to overeat and so because of this it is important to reduce the amount of it that you experience in your day to day life. Experiencing stress leads to increased levels of a hormone called cortisol – this is responsible for regulating your appetite. Various different studies have shown that stress causes people to overeat, as well as making them feel more hungry, and gaining excessive weight.
There are numerous different ways that you can reduce how stressed out you get and how it affects you. Some of the things you can do to manage your stress levels include exercising regularly, listening to music, gardening, doing certain breathing techniques, meditation, and yoga.
Regularly consume Tetrahydrocannabivarin (THCV)
Understanding what is thcv is quite complex. THCV is one of the 110+ phytocannabinoids that are derived from the cannabis plant. It produces a high amount of psychoactive effects, some of which are believed to counteract the effects of THC, such as getting the munchies and so overeating. This is because hunger is directly regulated by a bunch of hormones that are dictated by the body’s endocannabinoid system. Because it stops hunger pangs from existing, THCV is helpful for stopping people from overeating.
Keep a food journal
Keeping a record of exactly what you eat each and every day by either writing it down or using an application on your cell phone is an effective way of reducing overeating. There have been numerous studies that show that by monitoring yourself, by doing something like keeping a food diary, is an effective method for losing weight.
Additionally, using a food diary is a great way of helping to identify emotional triggers or situations that cause you to overeat, as well as what foods are likely to provoke a binge eating episode.
Plan ahead of time
When hunger strikes, being unprepared can result in you making poor food choices that lead you to overeat. Buying snacks and meals at the last minute from delis or restaurants greatly increases your chances of making unhealthy choices and eating too much.
Instead of doing this, make sure that you have healthy snacks to hand or even pack home cooked lunches so you always have a good meal that you can eat. It is also beneficial to stock your fridge with healthy pre prepared meals so that you have lots of healthy options come lunch or dinner time. In addition to reducing overeating, doing these things will also save you a great deal of money and time.
Eat lots of protein
Eating protein helps to keep your body feeling full throughout the course of the entire day, thus decreasing the desire to eat too much. For instance, eating a diet that contains a lot of protein has been shown to reduce the amount of hunger that you feel, thus preventing snacking later on in the day. A good option for breakfast is eggs as they work to reduce the level of ghrelin (a hunger stimulating hormone) released into your body.
Additionally, introducing high protein snacks, such as Greek yogurt, to your diet can work well to stop you eating less throughout the day by keeping your hunger at bay.
Get help if you need it
If you do find yourself regularly overeating then it is important to determine whether or not you have a binge eating disorder (BED). A BED is actually a psychiatric disorder that requires treatment from a trained team of medical professionals in order to bring it under control.
Binge eating disorders actually affect millions of people throughout the world and is the most common type of eating disorder in the United States of America (USA). If you think that you might be suffering from a BED, then it is important that you seek help and advice.