Kourtney Kardashian
We all overindulge sometimes. It’s very normal to have days where an extra slice of cake or an extra scoop of ice cream (or two) sounds like a good idea in the moment. However, overeating too often can increase the risk of developing chronic conditions, such as diabetes or heart disease.
The good news is that there are healthy ways to avoid overeating without cutting out any of your favorite foods. The five tips below provide a good starting point to reduce overeating without any restriction.
1. Don’t restrict or eliminate any food groups
Restrictive eating habits that eliminate the foods you enjoy to eat will cause you to feel deprived, which can lead to binge-eating the foods you initially restricted. For example, instead of swearing off pasta for the rest of your life, put in the time and effort to heal your relationship with food, which promotes health and wellness long-term and prevents habits like overeating. Pasta (or any other food) can fit into a healthy lifestyle when you stop the binge-restrict cycle.
2. Focus on whole foods first
This ensures you are providing your body with nutritious foods and all the vitamins your body needs to function properly. When you shift your focus from elimination and restriction to addition (turning your attention to adding in nutrients instead of eliminating “bad” foods), you give yourself the freedom and flexibility to enjoy a treat without any guilt.
People who have large portions on their plate often eat more calories than they need. Try switching large plates for smaller ones, which can help you eat less. Also, avoid eating straight out of the container. This leads to mindless eating, which is distracting and puts you out of touch of thoughts, emotions, and senses while consuming food.
Protein helps keep your body full throughout the day, and it has been shown to reduce overconsumption of calories. Adding protein to your meals helps slow down digestion and has minimal effect on blood sugar levels, which fights off cravings and snacking. For example, eating a high-protein breakfast such as a veggie omelet with a slice of whole-wheat bread helps to reduce hunger and snacking throughout the day.
Adding foods that are high in fiber, such as fruits, vegetables, whole grains, lentils, and beans can help keep your body full and satisfied for a longer period of time. Fiber is the indigestible portion of a carbohydrate and helps to also stabilize blood sugars, providing you with sustained energy between meals. For example, adding berries to your smoothies or cereal can boost the fiber content of your breakfast and plays an important role in adding volume to your meals.
People overeat for many different reasons, and it’s important to understand the root cause if this is something you engage in frequently. However, one day of overeating won’t make or break your health goals. Aim to eat fresh fruits and vegetables, drink plenty of water, and move your body most days of the week.
If you are concerned about your diet, eating habits, or ability to control your appetite, you may need to seek professional guidance and counseling from a registered dietitian, psychologist, or doctor.
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Ayat Sleymann is a registered dietitian nutritionist whose passion lies in helping women live their healthiest life. Ayat works with women around the world, helping them achieve their weight-loss goals without diets and deprivation. With a “plants-most” and “self-love” approach, she has helped clients manage weight, improve their health, and increase energy and productivity.
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