Did you know that it takes ~20 minutes for your brain to tell your stomach that your stomach is full? If you constantly find yourself wishing that you didn’t eat “that much”, here are three tips to help you overcome and reduce the risk of overeating. Here is how to stop with overeating.
Steps to deal with Overeating?
1. Stick to your training/exercise routine
If your last splurge left you sluggish and unmotivated, don’t go to extremes with your exercise regime. Not doing anything is just as unproductive as overexercising in an effort to create a higher calorie burn (to offset your recently high calorie intake). Stick to your normal training routine and add in more movement by taking the stairs, parking far away or cleaning your house. Do not overlook even the most simple sweat-free activities that will help keep your body metabolically active – like walking. Because many athletes are known to overeat when there’s a long or hard workout to validate eating a bit more than normal, it’s important not to go into a holiday/event party with a starving stomach.
2. Keep a healthy relationship with food and your body
It’s OK to regret an action but you shouldn’t let that feeling affect your self-worth. Accept what happened and move on. Avoid the relentless body bashing for overeating and certainly, step away from the scale (and tight clothing). You may be tempted to restrict food but a calorie-controlled, flavorless, controlled diet often comes with a common side-effect: overindulging. Build a better body image by accepting that all is not lost in one meal, especially if you are working toward performance or a healthy body composition goal.
3. Be proactive
To experience a change, you have to make a change. If you are not willing to change, accept the same results. Being proactive is not placing blame on an external environment or wishfully hoping to be better then next time. Instead, take responsibility for your life and your own choices. In a fast-moving life, it can be difficult to think before you act. Be mindful of what is in your control and what you can change. Are you skipping meals or snacks? Is a low-carb or low-fat diet causing you to crave sugary/fatty treats? Do you often try to please people by eating more than you need/want? While it’s certainly OK to indulge, be sure to do so responsibly and look for ways to help you indulge in a responsible way.