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Eating food prevents feelings of fatigue and hunger, but it also provides us pleasure and helps pass the time. For example, eating popcorn and drinking soda can add to the experience of enjoying a movie. Chowing down on pretzels while watching a football game may help us overcome the anxiety of those big moments, but it can have long-term health consequences.
Symptoms of overeating include eating quickly, grazing slowly on food throughout the day, or eating after feeling full or satisfied. Once the movie ends and the moments pass, it may be then that you realize you have overeaten. After you stop, symptoms of overeating can include heartburn, nausea, bloating, and weight gain, in addition to feelings of guilt or shame.
It is possible to avoid the feelings of discomfort that come with overeating. Here are six reliable tips to help you stop overeating.
Stay Hydrated
When you are feeling hungry, it means your body is missing key nutrients, including water. Since food contains water, your body may mask thirst as feelings of hunger. Drinking a glass of water 30 minutes before meals can help you control overeating.
Stop Distractions
We often tie in food with other activities like watching television or scanning our phone. Separating the two activities can help be more intentional about what you are eating. It will also help us not to rush through meals and digest what we are eating properly.
Consider Substitutes
Many healthy food options can provide the same stimulation as junk food you might enjoy. Consider if the food you want is crunchy and salty or smooth and sweet then substitute it. For example, substitute chips and dip for carrots and hummus. Instead of ice cream, you may consider yogurt with fruit or a smoothie.
Address Stress Before Eating
Many people use eating as a mindless way to de-stress after a long day. However, healthy alternatives exist to help us cope with stress. Consider going for a brisk walk, practicing yoga, or using a mindfulness app between a stressful situation and mealtime.
Find a Support System
Overeating is often done to fill a void. Before sitting down with your comfort snack, call a friend or family member to chat or play with your pets. This can offer fulfilling stimulation other than eating.
Don’t Let Yourself Crash
Skipping meals can result in overeating later in the day or overindulging in junk food if your blood sugar drops too low. Be aware of your body’s needs. Eating at regular intervals may also help you control cravings and regulate your mood.
We Can Help
Bama Health Foods is committed to your health and wellness. We want to support you in living a natural and holistic lifestyle that is authentic to you. We pride ourselves on being a community center for those looking for reliable nutritional options and lifestyle support.