I live a relatively active life but I struggle with eating too much. I feel like there is no diminishing returns when I eat something. Each chip tastes just as good as the last one. So I will be craving food but know it’s not healthy for me to eat more. I’m trying to find ways to ignore that feeling or dismiss it.
Are there any tips or methods you use to help with that? Impulse control is the hardest thing to work on sometimes.
Make a rule not to eat while you’re doing anything else: watching a show, playing a game, reading a book, browsing Reddit Lemmy. When you’re eating, focus on the food. Taste and enjoy it. And when that gets boring or you feel full, set it aside and go do the other things.
Distracted eating is when I overindulge.
This will not work for everyone, but maybe also try intermittent fasting. I sort of accidentally fell into it while busy with work until after a regular lunch. At some point I was eating between 3 and 6pm only. Sometimes snacks at night. I can no longer eat a big meal.
My stomach just won’t take it. I still eat total junk food/fast food a few times a week., but I can only eat so much. I’m 45 and at my college weight. Add some push ups/planks and walk whenever you’re on the phone or count steps.
Drink a glass of water during your meals. And make sure you eat enough proteins. High protein diets are very effective.
If you’re craving chips, your body is telling you you need carbs. So get them from healthy sources of food instead. If you’re craving something like cheese or meat, your body is telling you you need proteins, so make sure you get them from healthy sources of food as well.
Avoid high carb food that doesn’t have a lot of nutrients. You will probably still feel hungry afterwards. Go for healthy food that makes you feel full and gives your body a good amount of nutrients.
And remember that healthy food can taste just as good. :)
One thing I do to limit my intake of a single type of snack is to pour a serving or two into a bowl and allow myself to eat the whole bowl without thinking about the restraint. I may go back for a second serving but I usually find myself not eating a whole family bag of chips in one sitting that way.
Everything in moderation!
Same, if I have a family bag of chips in front of me, I’ll eat the whole bag. If I serve an enormous bowl of pasta, I’ll eat the whole bowl.
The only way I can not overeat is to not have it in arms reach. So yeah, pour a sensible serve of chips into a bowl and then eat that. Leave some pasta in the pot, or put it straight in the fridge for lunch tomorrow.
By the time I sit down to eat, the battle is already over, whether I’ve won or lost.
I’ve started OMAD (One Meal A Day) for past month. It seems to work well. It’s basically intermittent fasting - 22-23 hour fast, 1-2 hour eating. You can drink coffee, water and zero sugar drinks during the fasting period but only eat for one period a day.
It’s been working well for me - I realise I don’t feel hungry during the day, I was just bored and habitually eating. I’ve lost weight (which was my main aim) but I find my day no longer revolves around the other mealtimes, and also I actually value my main meal now so I’ve been eating better quality and trying to actually cook. It’s also saved me money not needing to buy breakfast or lunch foods, and no snacks, and my food budget is concentrated into one good meal a day.
It’s been surprisingly easy to stick to.
Obviously it won’t be for everyone and you need to consider the health benefits and potential drawbacks first, but it’s working well for me.
I agree that omad is one of the best diets out there, however it only partly helps with overeating. My personal experience is that I started to develop crazy binge urges a few weeks / months into it to a point that I felt sick ever night and still managed to gain lots of weight. Especially when combined with regular exercise.
Binge eating unfortunately is a different beast caused by numerous other issues so I think they need to be addressed by something other than a diet
No one is going to over eat broccoli.
Why are you attacking me on overeating vegetables?
Seriously though, this is a struggle for me because i love “healthy” stuff and have truly managed to overeat stuff like carrots and corn. I am not sure how to control that one
