In most people’s lives, overeating becomes a problem at some point in their lives. You may have been experiencing a stressful time at work or having family problems. When stressed, it is difficult to resist overeating, regardless of the reason. When we fill ourselves with everything, we receive immediate relief, which is why it is so addictive.
After eating so much, we are usually ashamed and guilty, especially if we have already gained weight. And, guess what we are going to do to release the pain? Yes, eating! We are trapped in a vicious circle.
However, what if I told you that there are some simple techniques you can use to eliminate overeating during stressful periods?
Let’s take a closer look at some methods.
1. Make sure you drink plenty of water
The simple and effective method of preventing overeating is to drink water before and during meals. It’s a natural appetite suppressant that can help you eat less and avoid those pesky cravings. Try it! Gulp a glass of water before, and you will see that you can consume much less. In some countries, the main course is preceded by a light soup so that people do not overeat.
Another reason you should drink more water during the day is that we mix hunger with thirst in many cases. If we are always hydrated, that couldn’t happen.
It is important to keep in mind that water is essential for our bodies to function normally. It aids with digestion, absorbing nutrients, regulating body temperature, and eliminating waste. It can even help us lose weight since we eat less, and our metabolism naturally increases.
2. Exercise for your mental and physical well-being
Exercise is one of the most beneficial things you can do for your body. In addition to maintaining good health and appearance, exercise also has several mental health benefits. One of them is stress reduction. Exercise relieves stress by releasing endorphins, improving sleep quality, and alleviating frustration. Furthermore, training can provide us with a sense of accomplishment and distract us from our problems.
Many people don’t exercise because they lack the time or because they feel frustrated in the gym. Going to a gym is unnecessary to get in shape and look better. A few simple exercises can do the trick, including walking, jogging, running, cycling, and other sports. Try a few exercises and determine which is best for you both physically and mentally.
3. Ensure you eat three to five times throughout the day (but five times is even better).
It is commonly believed that eating less is better. However, that does not always hold true. If you wish to remain healthy, you should consume food three times a day. Your body needs a regular diet to digest foods correctly and maintain a healthy metabolism. Additionally, it prevents cravings and overeating by maintaining stable blood sugar levels.
Taking three meals and two snacks a day is even better. You will be able to improve both your physical and mental health with this method of eating. Five meals a day offers the following benefits:
- You will be less likely to overeat since you will satisfy your hunger throughout the day.
- It will increase your energy level and make you feel less tired.
- Due to a stronger immune system, you will have less chance of getting sick.
- Providing your body with the nutrients it needs will make you feel happier and more balanced.
Maintain a healthy eating routine by eating at least three balanced meals daily and distributing your food intake throughout the day.
4. Consume healthy snacks
Having healthy snacks throughout the day can help you remain on track with your diet plans. If you are trying to lose or maintain a healthy weight, regular snacking can help maintain your metabolism and prevent hunger cravings throughout the day.
It is important to consume nourishing snacks throughout the day to ensure you remain active and productive. When you consume wholesome snacks during the day, you will feel less sluggish and fatigued throughout the day.
Choosing nutritionally rich snacks can help to protect your body against disease. Eating nutrient-rich foods will help to maintain your immune system’s strength and reduce your risk of developing chronic illnesses such as heart disease and diabetes.
There is a wide range of healthy snacks on the market, including fruits, vegetables, crackers made from whole-grain flour, nuts, seeds, yogurt, and low-fat cheeses.
5. Reduce your portion size
Food satisfaction is everyone’s goal after a meal. It is often our portion size that dictates how full we feel. Often, our eyes are much larger than our stomachs – and we overeat because we believe we need more food than we do.
Use smaller plates and utensils to control your portion sizes. By doing this, your portions will look more substantial, and you can eat as much as you need. You may be surprised at how easily you can stick to a healthy diet this way!
6. Take advantage of fiber-rich foods
As part of a healthy diet, high-fiber fruits and vegetables are essential. They give you a feeling of fullness and help you feel fuller for longer periods of time, as well as help improve the functioning of your digestive system. They may also increase your energy level.
Despite the misconception that fruits and vegetables are the only foods that provide sufficient fiber, several other high-fiber foods, such as beans and lentils, can be consumed.
Get your day started with a fiber-rich cereal. These quick foods are also great when you feel the urge to eat something. Oatmeal and shredded wheat with some fruits or yogurt are healthy options.
Eat more legumes. The protein and fiber in legumes make them nutritious additions to salads, burritos, and side dishes. With the help of them, you can consume much less food, and at the same time, you take in a considerable amount of beneficial nutrients.
Consider whole grain bread instead of white bread since it contains more fiber and has fewer calories and sugars. Whole grain bread is great for making sandwiches as well.
7. Put your attention on something other than food
Make time for something you enjoy or a hobby you are passionate about. Go for a walk, read a book, play a game, make something creative, or watch a film. Anything that relieves stress should be considered. For example, punching bag training is effective for me.
Keep yourself busy to avoid thinking about food. The more you have to do, the less likely you will do so.
Last but not least, talk to someone else about your food struggles. When you tell them what’s happening, it makes you feel better. Sharing your problems with others always helps. And, they may also help do something together.
To sum up
To survive, our bodies go into survival mode when we are stressed. We think we need to overeat to store up energy for a ‘fight or flight’ response. But this is modern-day stress – we’re not running from a tiger! – and overeating just leads to more stress in the form of weight gain, digestive problems, and feeling out of control.
The tips outlined above can help control stress-related eating. The good news is that these tips are simple enough to establish as a habit.