How To Stop Overeating
How many times have you snacked on food while watching TV or while you are preoccupied doing something else? And then BAM, you’ve finished the plate or bowl and didn’t even realize it. Or think you’re hungry when you’re actually bored or totally emotional eating? Not eating all day and binge eating at night.
And then BAM, you’ve finished the plate or bowl and didn’t even realize it.
Or think you’re hungry when you’re actually bored or totally emotional eating? Not eating all day and binge eating at night.
You end up feeling guilty, upset and regretting what you just ate.
Emotional eating is natural…we are nurtured with food, rewarded as a child and it’s not a mystery how we turn to food for comfort.
Awareness is key in weight loss.
The hunger and fullness scale is a powerful tool. I’ve used it myself
When To Use It
- You can use this when you are hungry and
assessing your degree of hunger (or if you think you’re hungry and are just wanting to eat out of boredom, sadness, anger etc). - You can also use it when you are eating and checking in with how full you are.
How To Do It – Hunger Scale
- Stop and tune in to how you are feeling in that moment physically.
- Put your hands on your stomach.
- Ask yourself…
When did I last eat?
Have I digested my previous meal?- Am I craving food because I am hungry for something else like attention, affection, appreciation or acceptance?
“How hungry am I?”
Am I famished?
Am I full?
Is my stomach empty?
Am I hungry or am I just bored?
If you find that you are physically hungry, then find out your hunger level. Think of your appetite as a fuel gauge.
The Hunger & Fullness Scale
On a Scale of 1 to 10…
| 1 | You’re famished. Not full at all |
| 2-3 | You’re hungry. This is ideally when you should eat. |
| 4-6 | You’re satisfied/comfortable/just right. This is when you should stop eating. |
| 7-9 | You’re uncomfortably full. |
| 10 | You’re stuffed! (and most likely regretting what you ate). |
Then as you eat, check in with how full you are getting.
When you are just right/comfortable (between 4-6) (time to stop).
Extra Bonus Tips To Stop Overeating
Chew Your Food
Be sure to take your time to actually chew your food…chew slower.
Be aware of the taste of your food.
Drink Water with your meal.
Sit down while you’re eating and don’t inhale it.
Use Smaller Plates To Trick Your Mind
Use smaller plates and bowls when you dish out your food. I had a client who by just changing his ice cream to a bowl instead of eating out of the carton….lost 80 lbs. \
If you cut your portions on a big plate it will look like you aren’t eating much and psychologically you’ll think it’s skimpy
Don’t eat from a package…
This ALWAYS gets a person in trouble. Either they misjudge what they just ate or they eat the whole thing without even realizing it..taking in WAY too much.
Pour it in a bowl, make sure sure to check the label to see what you are actually eating.
When You Get Cravings
Eat the healthy version.
Sit down while you’re eating and don’t inhale it.
Takeaways/Tips/ – Try these tips and tricks this week and see what happens. Is there anything you notice? Comment Below!
