Ten Tips on How to Avoid Overeating

Overeating can be a common challenge for many people, especially in today’s culture where food is readily available and often highly palatable. While occasional indulgences can be enjoyed, overeating can lead to negative health consequences, such as weight gain and related chronic diseases. Fortunately, there are several strategies you can use to avoid overeating. The ten tips below will help you manage your eating habits and reduce the likelihood of overeating.

10 Tips on How to Avoid Overeating

By following these tips, you can establish a healthier relationship with food and feel more in control of your eating habits.

1. Do not eat in front of the television or computer.

Eating while distracted increases the likelihood of mindless eating. When you’re having a meal or snack, try to keep distractions to a minimum.

2. Think about chewing your food as you eat.

Focusing on chewing your food will help form a mind and body connection, helping you enjoy your food more and better realize when you’re full! And did you know that digestion actually begins in the mouth? Chewing your food well will improve the digestive process, too!

3. Eat 3 meals and 2 snacks each day.

Skipping meals often leads to bingeing (and thus overeating). Eating 3 meals and 2 snacks per day will keep you from getting too hungry and eating more than you need to.

4. Eat about every 3 to 4 hours.

Frequent (planned) meals and snacks will keep you on track and provide your body with everything that it needs.

5. Plan meals a week in advance.

Meal planning (or prepping) is one of the best way to set yourself up for success. When you have a plan, it’s easier to make healthier choices because you’re not tempted to grab something quick and unhealthy.

New to meal prepping? Check out: The Busy Woman’s Guide to Meal Prepping

6. Use salad plates rather than traditional dinner plates.

Our idea of portion sizes are usually much larger than actual proper portion sizes, which is why we tend to overeat so often. Check out our 30-Day Skinny Plate Challenge to get a better idea of the amount of food you should be eating.

7. Prepare snacks ahead of time, too.

Just like you meal prep your meals, you should prepare your snacks ahead of time, too! That way, when hunger cravings strike, you’re ready for them!

8. Always make a shopping list–and stick to it.

Not only is this a great way to save money, but it’s also a fantastic way to keep unnecessary food out of your kitchen.

9. Don’t grocery shop on an empty stomach.

Grocery shop after eating a meal or snack, rather than when hungry. When you’re hungry, you’re much more likely to buy more snacks and sweets.

10. Shop the perimeter of the grocery store.

When you’re shopping, stick primarily to the outside perimeter of the grocery store. Most highly processed foods are located on the inside grocery aisles whereas whole foods like fruits, vegetables, meat, dairy, eggs, etc. are on the outside. There are exceptions of course, like legumes, whole grains and oils.

Click here for examples of foods to avoid and foods to include when creating your meal plan.

Tips on eating less without feeling hungry video: