Habitual Overeating
First, I want to address something that often comes up with this topic.
Over the years, I have had countless numbers of people feel that their overeating is due to bad habits.
However, more often than not their overeating is due to emotional overeating, but they are not aware of how certain things in their life are triggering the emotional overeating.
Something I always like to note, if you’re using the strategies I’m about to outline and still struggling with overeating I highly recommend checking out the emotional overeating section.
I’m going to walk you through numerous different options for decreasing habitual overeating you can pick and choose which you feel will work well for you.
#1 Slow Down When You’re Eating
People typically brush this off because it’s so simple. If you really geninely take your time when you’re eating you will eat less food and prevent yourself from overeating.
This goes hand in hand with option #2.
#2 Eat to 80% Full
Changing how you eat is a big key to most of our clients success with learning to manage overeating.
Slowing down will assist you in eating to 80% full.
Again, just because this is simple don’t mistake this for not being a game changer when it comes to limiting habitual overeating.
If you want to learn how to eat to 80% full you can check out my video that walks you through step by step how to do this.
#3 Getting enough lean protein, vegetables and smart carbs
One of the biggest reasons people overeat is not getting enough nutritious food to keep them satisfied.
Specifically, lean proteins, vegetables and smart carbs are what lacks in most peoples diets.
Make sure you’re getting large enough serving sizes of each and from the right sources.
For example, people often use nuts, quinoa, seeds and other healthy foods that aren’t really great sources of lean protein.
If you’d like to learn more about getting proper portions sizes you can check out our free Portion Size Guidelines.
#4 Get more Whole Foods
This goes along with #3, make sure you’re getting a lot of whole food.
If you’re finding you’re struggling with habitual overeating try increasing how much whole food you’re eating.
As a general rule of thumb, it’s easier to overeat on processed food compared to whole food.
They’ve done studies showing that you will eat less food simply by switching out processed food for whole food versions of those foods. (1)
#5 Stay Hydrated
Again, super simple. You’re probably noticing a pattern here. But, the reality is that most peoples overeating if it is truly habitual has to do with a number of their day to day habits like this one.
Keep hydration super simple. Here is a scale for urine colour that you can use. If you’re on the clearer end of the spectrum then you’re probably doing pretty good with this habit.
In terms of how much water to aim for, here is a super simple chart to help you with a rough starting point.
Again, I’d stress using your urine colour as a better indicator of your hydration levels.
#6 Get Enough Quality & Quantity of Sleep
Sleep impacts your hormones. Especially your hormones that impact your hunger levels and how easy it is to get satisfied when you eat.
Sleep is one of the largest lifestyle factors correlated with obesity. (2)
The major reason that sleep is correlated with obesity is because of the massive impact it has on hunger and overeating.
Here are some things that will help you to get better quality and quantity of sleep.
#7 Make Sure You’re Enjoying What You’re Eating
This is one of the biggest things that leads to habitual overeating, especially if someone is trying to lose weight.
What happens with many people is that they aren’t enjoying their day to day meals.
This leads to a feeling of being deprived which in general accumulates more and more.
Often, people will use willpower to avoid overeating. This only lasts so long.
Then, they eventually have the food they’ve been avoiding and the wheels fall off.
They seem to have no control when eating their favourite foods.
In reality, they’ve set up the situation so that they are going to inevitably lose control and overeat on their favourite foods because they aren’t enjoying what they’re eating day to day.
#8 Are You Eating “Health Food” that’s Really Junk Food?
This one has become more common over the last 10 years.
With health food become such a massive trend often people are eating foods found in the health food of grocery stores that are actually moderatly or highly processed.
This is common with keto treats, gluten free foods, and other health food trends.
Again, it’s easier to overeat on processed food in general. If you’re struggling with overeating be aware of the health food junk food that may be sneaking into your diet.
#9 Don’t Eat Out of Containers or the Fridge
This is as simple as it gets. But, it works.
People will often eat out of containers, boxes or the fridge.
Instead, try to always put a portion size into a plate or bowl.
Being aware of portion sizes is a neat little trick that can help many people stop overeating.
For example, I put a serving size of ice cream into a bowl I am very aware of the fact that I’m going back for a 2nd serving.
If I eat out of the ice cream container on the other hand I genuinely have no clue and could wind up with the whole carton finished before I know it.
#10 Don’t Aim to Finish Your Plate
Many people have had it drilled into their heads that you need to finish your plate. Or that it’s wasting food if you don’t finish your plate.
What our more successful clients have found is that overeating can be prevented if they focus on eating only to 80% full…..while eating slowly of course.
Then the remaining food can be put away for another time. Even if it’s just 2 or 3 bites left you’re done when you hit 80%.
If you create a habit of leaving food on your plate instead of going into the mindset of finishing your plate you’ll decrease overeating.
#11 Don’t Have Too Many Flavours All at Once
When there are too many different flavours and types of food it can make it a lot easier to overeat.
For example, if you are having ice cream and have 3 different flavours it’s easier to overeat compared to if you only had 1 flavour.
Look at your meals and see if you have multiple types of food that are tempting and you tend to overeat.
Is it possible to reshuffle the meals you prepare so you only have one food that is more tempting to overeat?
Many of our clients find it easier to hit a place of mental satisfaction if you they have less flavours in one meal.
Habitual Overeating Wrap Up
Habitual overeating comes down to habits.
Make sense right?
I’ve gone through and shared with you 11 different habits that will help to reduce your chances of overeating.
Again, if you’re finding working on these habits is not helping I would invite you to check out our guide to emotional overeating.
Want More Information on Overeating?
Click here for our guide to overeating related to food cravings.
Click here for our guide to overeating related to food cravings.
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