Overeating is very common. I’m sure you know the feeling, lying on the couch unable to move after eating a huge dinner or going to have a biscuit with your tea, then devouring the packet. Once in a while it’s not a problem but when it is happening every meal then it can lead to weight gain, digestive issues and more serious health problems.
Possible causes and solutions
If you tend to overeat regularly then check if you can identify with any of these possible reasons below and try to implement the practices to address it:
Eating too fast
If you tend to eat quickly then you are not allowing your body the time to let you know you have eaten enough. By the time you realise you are full you will already have consumed more than you need.
Helpful practices
- sit down to eat,
- eat slowly,
- chew your food properly,
- take breaks
- sip on a drink throughout your meal.
Eating while distracted
This is mainly tv and phones. If your focus is on something else, you will overeat without realising it.
Helpful practices
- sit down at a table to eat,
- turn off TVs, phones etc,
- focus on your meal and enjoy the process of eating.
Big portions
This can be a problem if someone else cooks your meals and is a “feeder” ie parent or partner. Most of us will eat what is put in front of us. If your plate is stacked up like a mountain, then it’s probably too much food. Below is a handy guide of portion sizes for men. It should be halved for women. If you cook your own meals start using proper portion sizes. If someone else cooks and gives you massive portions, ask them to stop, explain to them why its important to you and your goals.
Helpful practices
- learn correct portion size for your body & goals,
- use a small plate,
- drink a glass of water before eating.
Emotional eating & boredom.
A lot of people tend to use eating as a coping mechanism which goes way beyond my qualifications or the scope of this piece. However, if you notice a pattern to your eating ie eating when you are stressed , sad, bored etc then take note of when it happens, realise what triggers it and get professional help if needed.
Helpful practices
- 15 minute rule, which is, if you feel you want to eat because of an emotion or boredom. Tell yourself “ok I will eat( whatever it is you were going to eat) in 15 minutes”. Let yourself calm down and if you still want to eat it after 15 minutes, then do, if you don’t, then don’t. A lot of the time after 15 mins you will be thinking more clearly and be likely to eat a normal portion if you do decide to eat.
Constant snacking
If throughout the day you are constantly snacking it adds up to a lot of extra food. Think before you eat and don’t have sweets and biscuits lying around in sight or in the house.
Helpful practices
- bring healthy snacks to work,
- make a shopping list,
- don’t go shopping hungry,
- Don’t have lots of unhealthy snacks in the house
Implementing these practices should help you to limit your overeating, however they are not an overnight fix. It will take time and patience but if you persist it will be worth it.
If you have any questions or need some help please fill out the form below and I will be in touch.