Overeating is simply the process of eating past the point of necessity, and it can happen to anyone. For many people who are overweight or obese, it has become a habit, sometimes linked to emotional needs. For nearly everyone, it is a psychological game of finishing the food on your plate. Overeating is directly related to undesirable weight gain and poor overall health, and there are many simple techniques you can use to curb overeating while still eating enough to feel satisfied.

1. Ask yourself: Am I really hungry?
Many people overeat by eating when they are not even hungry. When the last cookie is too tempting, the burger on TV looks so good, the candy bar is free, or we have nothing else to do while driving, we eat comfort foods just because they're there. One important step in avoiding overeating is to eat only when you are hungry. Remind yourself that it's ok if someone else eats the last Oreo. There will be future Oreos. That chicken sandwich will be at the restaurant at dinner time; you don't have to have it now. Overeating between meals and comfort eating can also be a symptom of emotional needs related to food that should be addressed.

2. Shrink your plate.
Starting at home, use salad plates instead of dinner plates for your normal meals. Even if you fill your plate, you will be eating much smaller amounts of food than if you filled a dinner plate. You can always go back for more food. At restaurants, order a smaller portion, an appetizer, or a sandwich without the fries.

3. Share or save your food.
You may be full after the first scoop of ice cream, but you were given three, and you can't let it go to waste, can you? Whether your entree is too big, the milkshake is too large, or the pizza has too many slices, allow yourself to share your meal or save it as leftovers without feeling guilty. Can't take your food home? Eat until you are full, and stop. It isn't your fault you got too much food, so don't feel guilty about not stuffing it in your mouth and eating one for the team.

4. Let your stomach rest.
We often eat and eat and eat, only to realize after two desserts that we are beyond full. Each time you eat a small meal, allow yourself to rest. Even though you may still feel hungry for a few minutes, the feeling subside as you brain realizes you are satisfied.

5. Eat small portions often.
Eating smaller meals throughout the day is a great way to keep your metabolism up, keep your blood sugar stable, and prevent yourself from binge-eating when dinner finally does arrive. Aim for 300-400 calories per meal.

6. Fill up on fiber.
Fiber-rich foods take longer to digest so they keep you satisfied longer, and your choices include much more than boring bran. Many fruits, vegetables, and great tasting fiber breads can easily be sneaked into your diet to help make your meals last longer.

7. Don't keep junk food in the house.
If you consistently crave ice cream, chips, soda, or other bad-for-you comfort foods, don't keep them in the house. Treat yourself with single serving portions, and take a walk to get them. Keeping them out of easy reach will reduce the temptation to graze unnecessarily.

Bonus tip: when you feel you should be done eating, drink a large glass of water and brush your teeth. Thirst is often mistaken for hunger, and the water will help you digest more easily. By brushing your teeth, you won't keep craving whatever you just had in your mouth.

Overeating doesn't have to become an automatic process that leads to weight gain and emotional distress. Each of the techniques listed here can be applied one by one over time until they become a regular part of your normal healthy eating habits.

Learn more about this author, Kimberly Dawn Wells.
Click here to send author comments or questions.

---

Add your voice

Know something about How to prevent overeating?
We want to hear your view. Write now!