As humans, you will feel hungry and the need to satisfy that hunger will arise. In feeding yourself sometimes depending on how hungry you are, you may overeat.
But
people do not overeat just because they are overly hungry a number of
factors come to play. Pulse.com.gh has put together some tips that can
help one stop overeating.
1. Always eat breakfast
Make a conscious effort never to miss breakfast.
Missing breakfast altogether can be likened to eating all the foods you
should avoid in the morning. When you miss breakfast, you fail to
energise your body for the day. This leads to overeating later in the
day especially in the evening, which is not a good time for meals.
2. Eat real food
It
is encouraged that you eat proper, whole and unprocessed meals. That
means substituting the processed meals for vegetables, fruits, whole
grains, beans, nuts, seeds, olive oil, organic, range, or grass-fed
animal products (poultry, lamb, beef, pork, eggs), and sea foods.
3. Eat mindfully
Relax
when you eat. This helps your gut’s nervous system to work properly.
You will overeat when you eat quickly. Studies have shown that it takes
your brain 20 minutes after you start eating to know it's full. This
means that when you eat, you must eat at a slower pace to help your
brain know when it is actually full.
4. Control stress levels
You
must learn to rest as a way of de-stressing. You can perform other
activities to release stress when the need arises. A lot of issues get
people stressed and most people have the tendency to overeat when they
are stressed. You need to avoid being stressed in order to prevent
overeating.
5. Keep a Journal
Write
down everything you eat. Don’t just write the name of the food, add how
you feel after the meal. This helps you know which foods to eat often
and which ones to reduce. This also helps in weight loss.
6. Get sufficient sleep
Make
sure you get enough sleep. Your sleep must be uninterrupted, quality
and refreshing. This helps you reduce cravings and also normalises the
fat-regulating hormones. One study found even a partial night’s sleep
deprivation contributes to insulin resistance, paving the way for
obesity and Type 2 diabetes.
7. Exercise.
A
lot of people know exercising helps one lose weight but few people know
it also helps control your appetite so you don’t overeat. Exercising is
in various forms. You can walk every day for 30 minutes, bike, dance,
run, jump, play games or partake in any form of exercise that can help
you
