How to Stop Overeating the Healthy Way

Overeating is a problem for millions of people. It's become so common in fact that few are even able to recognize it anymore. And if you do recognize it in yourself, it can feel like an impossible habit to break. It can be done, though, and done in a way that’s healthy and sustainable. We have some tips on how to get a handle on this unhealthy habit.

Drink Plenty of Water Throughout the Day

Drinking water is one of the best ways to reduce the amount of food we’re eating daily. Many people think they’re hungry when they're actually just thirsty. Drinking a glass of water before every meal may help us feel fuller and help prevent overeating.

There’s no need to chug, though. Some suggestions include drinking three or four 8-ounce glasses per day or drinking half of a person’s body weight in ounces. For example, a 200-pound person would aim for 100 ounces of water per day. If that seems like too much, though, simply increasing water intake may help, and again, try to drink an entire glass just before you sit down to eat.

Avoid Drinking Calories and Sugar

Anyone who’s regularly drinking sodas, juices, milk, or alcohol may be surprised by the number of calories they’re consuming from those beverages. That may contribute to overeating by adding to the total number of daily calories, increasing cravings, and contributing to impulsive choices that also drive up overall intake.

By reducing or eliminating those beverages from our diet, we may reduce the level of overeating we’re experiencing. Of course, an occasional glass of milk or a beer on the weekend isn’t a problem, but being mindful of the calories it contains as well as the effect on our cravings and behavior may really matter. 

Process Emotions Fully to Reduce the Impact

Emotional eating is one of the most common possible causes of overeating. If we’re happy and celebrating, eating is the primary way our culture expresses that. But on the other hand, if we’re sad and depressed, we may eat to try to comfort ourselves, too. Ever take ice cream to a heartbroken friend? But both of those things may be detrimental to our health and may contribute to excess calories. From champagne to birthday cakes, we don't really need to celebrate (or mourn) with food, do we? And consider that these are also the very times that we're less likely to reach for healthy options.

By working through our emotions, either with professional help or on our own, we may reduce how often we reach for food because of emotional upheaval or overload. There’s nothing wrong with enjoying a favorite food after a hard day, but consider portion size, and make a few healthy substitutions to make it more health-friendly. And then look at the reasons behind choosing that food to help reduce overeating behaviors.

If emotional eating is a problem, consider writing a list of other ways to cope (or celebrate). Some ideas include exercise, going for a walk,  dancing it out, hitting up a movie, listening to calming music or calling a friend to talk about it. 

Check-in With Yourself

It may not always feel comfortable for us to “check-in'' with ourselves, but it’s important. That includes considering both mental and physical health, along with areas where we may be struggling or ignoring concerns. By being honest with ourselves and thinking about our behaviors, reasons, and environments that lead us to overeat, it may be easier to curb those behaviors for a healthier future.

Before you grab a good to eat, ask yourself a couple of questions: "Am I really hungry?" and "Why do I want to at this?" And sit with those answers a while before you actually partake.

While it’s not always easy to eat less, it may be very important for better health. Overeating is extremely common. So much so that it can be hard to see it. But consider the harm it does to our health and look for ways to eliminate it slowly. Over time we can come to a place where our choices reflect better who we want to be. 

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