Overeating habits can cause obesity, which in turn invites various health problems, such as diabetes, hypertension, high cholesterol, and even heart disease. To prevent this, you need to stop this bad habit.
A person can be said to have an overeating disorder if he has a desire to eat that is difficult to control, so that he often consumes more food than the body needs.
Factors Cause Excessive Eating Habits
The body has a natural alarm that regulates appetite, like babies who only eat when hungry and stop when they feel full. But as we mature and become familiar with various food temptations, we tend to ignore the alarm and start overeating.
There are several factors that can make you overeat, including:
This happens when you eat to get rid of boredom, anger, anxiety, loneliness, fatigue, tension, or stress. In certain cases, overeating can also be a sign of a mental disorder, such as bipolar disorder or depression.
Overeating can occur when around people who are eating. You become hooked to eat with them, even though you have eaten before.
Another example is you accidentally passed a bakery and ended up interested in buying, even though you still feel full.
Certain physical conditions
Overeating can also be triggered by certain physical condition factors, such as hunger from skipping breakfast, so that you are eager to eat a lot during the day. In addition, often feel hungry and eat more can also be caused by certain diseases, such as diabetes and hyperthyroidism.
How to Stop Overeating Habits
There are four strategies you can do to stop the habit of overeating, namely:
1. Divert the desire to eat
Drink a glass of water and delay eating for 10 minutes. Gradually increase the time to delay eating to 15 minutes, then 20 minutes, and so on. During a meal delay, you can walk, read, talk, do breathing exercises, or do other activities that can divert the desire to eat.
2. Limit your intake of sugar and salt
Eating foods that contain lots of sugar and salt can trigger you to overeat. Therefore, you are encouraged to limit the intake by:
- Replace sweet drinks with water or fresh tea.
- Choose sweet snacks that are low in calories. Instead of eating chocolate or candy, you can choose fresh fruit.
- Replace savory snacks, such as chips or pop corn, with cereal or bean-based snacks. For peanut snacks, you can choose the one without salt.
- Avoid eating snacks directly from the packaging. Try putting snacks in a bowl or small plate. That way, you can limit the portions.
3. Apply correct eating habits
Another way to stop overeating is to adopt the right diet and eating techniques, for example:
- Eat on time, not when you’re hungry.
- Eat slowly. Take food in small pieces and chew in a hurry.
- Enjoy food optimally. Don’t eat while working, watching television, or playing gadgets because you may not even realize you have overeat.
- Eat foods that are high in protein, healthy fats and fiber. This content can make you full longer.
4. Overcome stress
Perform a variety of activities that can reduce your stress, such as light exercise, gardening, listening to music, traveling with friends or family, practicing relaxation techniques, or meditation.
Stopping the habit of overeating or overeating is not as easy as imagined. It takes time and determination to reach that goal.
If it is difficult to control the urge to eat or if hunger and excessive eating habits are caused by certain diseases, then you should consult a doctor to get the right treatment.