Don’t Stuff Your Face: How to Overcome Overeating Habits

May 12, 2016

Do you find yourself reaching for more and more food, even when you should be full?  Do you eat continuously when you’re under stress?  Many of us tend to overeat when we’re experiencing stress, especially the heightened stress that often accompanies PMS and our periods.  Overeating can be unhealthy at best and downright dangerous to our health at worst; so we’ve put together some tips to help you combat those habits and start living healthier.

Choose the Right Foods

Start at the source: by choosing the right healthy foods from the get-go, you’ll already be taking a huge step toward controlling your eating habits.  Choose real, whole foods like fruits and vegetables when you can, and avoid processed foods as much as possible.  Real foods will fill you up more with key nutrients and fewer calories.  You might also want to try adding flavorings like vinegar or cinnamon to your food and drinks; both help your body metabolize food more slowly, keeping you full longer.  For more suggestions, check out these best food suggestions to combat overeating.

Slow Down and Eat Mindfully

So now you’ve got the right foods - what’s next?  Eat them slowly.  It takes about 20 minutes for consumed food to make you feel satiated, which is why when we eat quickly we still feel hungry and tend to continue eating.  The best way to overcome this issue is to eat mindfully.  Chew each bite at least 10 times and focus your attention on really enjoying and experiencing your food, rather than mindlessly shoveling it into your mouth.  Get rid of distractions like your phone or the tv while you eat, and just focus on the food itself.

Control Your Stress

Stress-eating is a real issue.  Prolonged stress increases your body’s production of the hormone cortisol, which increases your appetite.  It can also increase your cravings for fatty or sugary foods.  Adopt practices to help control your stress levels, whether that’s through exercise, yoga, or meditation, to help balance out that hormone.  Want more help managing your stress?  Check out some of our previous blogs on having a stress-free weekend or dealing with your stress on PMS.

So don’t feel trapped in a cycle of perpetual overeating.  Even under the pressures of stress and PMS, you take control of your eating habits with a few conscious practices.  Get started today on your way to a healthier you!

Note: If these tips don’t help, or you believe you have a serious compulsive overeating issue beyond the scope of this blog, check out the resources at Overeaters Anonymous for help.


This post was written by Tania Green, CEO and Founder of PMS Bites.

PMS Bites are a healthy alternative for monthly cravings.

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