Content

• Steps
• Advice

People who regularly eat too much will gain weight and increase the risk of chronic diseases related to obesity. However, ending the habit of eating a lot is often very difficult and requires a lot of determination. Many people have a hard time changing their innocent eating habits. Although quitting the habit of overeating is a challenge, it is not impossible. There are a few simple steps you can take to change your habits and not overeat.

Steps

Part 1 of 3: Eat small servings

1. 

   Use small dishes to eat when at home. When you start using small dishes to eat, you will control portion sizes and avoid overeating.
   • Salad plates or appetizers are usually smaller than regular plates and keep you from eating large portions.
   • Some studies have shown that colored dishes can help you stay satisfied even when you eat less. Choosing blue dishes will make you eat less.

2. 

   
   
   Move the large plate of food on the table away. Get enough food and stay away from large dishes. When there is a large plate of food on the table, each person will eat more because they don't have to move around to get the food. Keeping a plate away from the table will prevent you from taking more food.
   • Keep food in the kitchen instead of taking extra food on the table.
   • The best way is to move the food away before sitting at the table. Even if you take your plate in the kitchen to wash it, make sure there is no more food to savor.

3. 

   
   
   Buy a food scale or measuring cup. To ensure that you maintain the correct portion size for you, measure foods before preparing or serving them.
   • Each person needs a different portion of food and number of servings throughout the day. In general, follow the serving sizes for each of the following food groups: 85 - 110 grams of protein, half a cup or 30 grams of rice, 1 cup of vegetables or 2 cups of green vegetables and a half cup of fruit or 1 small piece.
   • Adults usually need to eat protein with every meal or snack. In addition, add 1-2 servings of fruit per day and 3-4 servings of vegetables. Eat rice once or twice a day, but not necessarily every meal.
   • Food scales are more convenient because you don't need to put all your food in a measuring cup.
   • You should also weigh plates, bowls, utensils and food containers to see how much they weigh. This way, when you prepare your meal, you will know in advance how much of the food you will eat.

4. 

   
   
   Order small portions while eating out. When eating out, it will be difficult to eat small portions or use the correct dishes at home.
   • The eateries will often give you cravings for many things, with large servings in addition to delicious desserts. Therefore, you not only have to eat a lot but also have to refrain from many dishes.
   • Order appetizers instead of main dishes. Appetizers are usually small in serving sizes, but enough to fill your dinner.
   • Think carefully before serving on bread, chips or crackers. You will usually eat them when you are hungry and while you wait for the meal to be served. Tell server not to bring those items to the table or to only serve small servings.
   • Clearly state the serving portion with the server when ordering. If it's a serving for 2 people, say server only serves half to the table, the rest will take out the box.
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Part 2 of 3: Control your diet to reduce hunger

1. 

   Stay away from fast weight loss regimen. Many weight loss programs emphasize getting results quickly in a short period of time. This weight loss will make you hungry and feel deprived and can lead to overeating or a habit of overeating.
   • In general, rapid weight loss is not always safe. Losing 0.5-1 kg per week is considered safe.
   • Such weight loss will force you to eat most food groups, cut down on meals or limit calorie intake. After a while, you will become cravings and eat a lot.
   • Maintain a balanced and nutritious diet if you want to lose weight. This will reduce your hunger and cravings less while you are losing weight.

2. 

   Don't skip meals. Whether you're losing weight or being too busy, skipping meals will make you too hungry and run the risk of overeating.
   • Usually, you should eat at least 3 meals per day. You will also need 1 or 2 extra meals, depending on your plan.
   • You can choose to eat 4 to 6 meals instead of 3 meals per day.

3. 

   Only eat when you are hungry. If you eat against a routine, rather than out of hunger, you will eat more than your body needs.
   • Learn how to identify hunger. Many people eat for different reasons, so it can be helpful to find out what hunger is.
   • The feeling of hunger includes: cramping hunger, feeling empty, slight nausea or dizziness, irritability or feeling empty.
   • If you don't feel that way, maybe you eat for another reason (like depression or stress). Avoid eating and wait until really hungry.

4. 

   Stop eating when you are full. In addition to eating when you're really hungry, your body provides another tool to help you stop overeating, called satiety or boredom.
   • When you're full or bored is your body's way of telling your brain you're full - it has enough energy to function for a few hours.
   • The degree of satisfaction with eating includes feeling fed up, too full or full to vomit. When you eat too much, you will eat until you are full or too full.
   • However, be sure to stop when you are satisfied. This means that you no longer feel hungry, you feel there is food in your stomach, but you don't feel your stomach enlarging or discomfort.
   • Most people instinctively eat what's in front of them, whether they're hungry or not. Listen for your body's cues to know when to stop eating.

5. 

   Set aside 20-30 minutes for each meal. If you eat too fast you will eat more than when you eat slowly.
   • It takes about 20 minutes for the stomach to send the satisfaction signal to the brain. Therefore, eating slowly will prevent you from overeating.
   • Schedule a time or note when to eat. This way, you will control the speed of your meal.
   • Put down the spoon or take a sip of water between each bite to help extend the time you eat.
   • Reduce distractions while eating. Pay attention to what's going on around you and if you feel drawn to bright colors or lights, loud sounds, music, or crowds then you need to make changes to pay attention to your eating habits. to avoid overeating.

6. 

   Vegetables should make up half of the serving. To cut calories if you have a habit of overeating, be prepared to make up half of your serving of vegetables.
   • Fruits and vegetables are low-calorie foods that are not harmful when you eat a lot.
   • If you feel still hungry after eating and you want to eat more, avoid other foods and eat only vegetables.

7. 

   Drink enough water. Water is essential for all bodily activities. Besides, it is also a special support tool to help you reduce the amount of food you eat.
   • Aim for 8 to 13 cups of water or other healthy liquid each day. This will help you curb your hunger and keep your body hydrated.
   • In addition to drinking enough fluids throughout the day, drink 1 or 2 glasses of water before a meal or snack. This will fill your stomach with no extra calories and make you feel full.

8. 

   Limit food intake as a reward. Many people often make the mistake of rewarding themselves by indulging themselves for eating planned healthy meals. Using food as a reward for healthy eating habits can be counterproductive to what you are doing.
   • Instead, reward yourself often, even for no reason. This will help you prolong healthy eating habits and realize that indulgence is not everything.
   • If you want to reward yourself for meeting a goal or for a special occasion, find an activity or other object to reward. For example, you might buy a new shirt or suit, go to a spa or short trip, or electronics you are looking for.
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Part 3 of 3: Dealing with Emotional Feeding

1. 

   See a therapist. Sometimes, overeating is emotional. Overeating is also caused by an eating disorder, and seeing a therapist is essential if you feel the condition is beyond normal. Seeing a therapist in this area can help you overcome the disorder.
   • Check in or out online to find out which therapists can help you overcome an eating disorder or mood eating disorder. They are the people with the knowledge and experience to help you overcome these disorders.
   • Tell them the biggest and most difficult problem you have encountered, when you discovered it, and how much effort you have to deal with it.
   • Note that even when you see a therapist, it will take time and effort before you can get back into your normal eating habits.

2. 

   Write diary. Journaling is a great way to help reduce the hassle of eating emotionally or overeating.
   • Journal every day or just a few days a week. Write down your thoughts or just a few in an online journal or journal.
   • You can write down what you eat, how much or why you think you're eating too much. It usually takes a few days or a week to understand your eating habits.
   • You can also write down a few lines about how you feel or how hungry you are before eating. Journaling will force you to focus and pay attention on your meals.
   • List in your journal the reasons why you ate. When you understand the cause, you will avoid a situation in which you eat and do not stick to your plan. For example, when you go to the cinema, you automatically buy a large pack of candy or soft drinks; so avoid going to the cinema and only watch movies at home.

3. 

   Distract yourself. If you have a craving or are upset and cravings, distract yourself before pampering yourself with a favorite treat.
   • Most cravings are random and fleeting. If you calm yourself down for a few minutes, the cravings will either go away or become easier to handle.
   • Start with a 10-minute goal. Go out for a walk, read a book, or do chores for a few minutes. Then, review your cravings.
   • Make a list of activities you can do with your cravings. This will help you prepare yourself for when the cravings come.

4. 

   Make plans for times that went against the plan. No matter what your goals are or what changes you are making in your life, remember that everyone goes against your plan one time and makes mistakes.
   • Don't let one (or two) mistakes make you worry and upset with yourself. Making mistakes is common and part of the learning process.
   • If you make a mistake, don't give up. Please change in the next meal. Don't let yourself think your plan was broken or that you should give up on a mistake.
   • Write down your mistakes in a journal or talk to a therapist.
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Advice

• Avoid overeating from the very beginning of your food purchase. Absolutely do not go to buy food when you are hungry because you will buy unnecessary items.
• Often the reason we eat has nothing to do with the actual feeling of hunger. Recognizing why you are overeating can help you effectively plan for getting over it.
• Join a support group. Talk to a health professional to guide you in joining a support group.
• Break down your food to chew several times to trick your brain into thinking that you are eating a lot.