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It depends on why you overeat. Decide an eating schedule and stick to it. Eat something with energy (starch and protein) within an hour of waking up. Snack before lunch with something healthy, not a pre-packaged snack food. A banana, yoghurt, celery/peanut butter, chicken salad or whatever. Eat a big lunch, this is when you most need energy you have used up breakfast and then some and you still have half the day ahead. Snack again if you need it and eat a light meal for dinner. The day is over you don't need a lot of energy to sleep. Eat three to four hours before bed. Use portion guides, a serving is smaller than you think. 4 ounces of meat ( 1/4 pound), one slice of bread, 8 ounces of juice/milk, 1/2 cup (4 ounces) of fruit/vegetable. A meal should have a protein (like meat), a starch (like potato) and two veggies or fruit. Eat slowly and drink a lot of water. It takes twenty minutes to ease hunger no matter how much you eat so if you eat really fast you can eat a lot more before your brain will say stop. Give your body time to adjust to less food, your stomach will get smaller and your metabolism will adjust. If you find yourself eating from boredom or stress stop. Find something else to do and the less snack food in the house the easier it will be to avoid eating when you aren't really hungry.
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Actually, I've heard that eating a large breakfast is better than a large lunch or dinner. Gives you more energy to burn during the day. Every person is different.
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I overeat because I'm depressed. Its a quick way to medicate myself and make me feel like I'm getting a treat. I'm trying to stop by simply avoiding food. Also before I eat, I force myself to drink an entire glass of water. That makes me feel full. Then I only eat a little of each thing off a small plate. Big plates make you set out big portions. And throwing out food may seem wasteful, but you can stop that by making smaller portions. Eating at restaurants is not a good idea, they use butter and sauce in all sorts of ways that doesn't show up on the menu or the plate and the portions are huge.
As a waitress a pet peeve is people saying "Is this low fat/calories/whatever" and then they whine about the "skimpy portions" Hello? Of course there's less there, its low fat/calories/whatever. You want the steak? Order the steak. You want to diet? Don't whine because you have to eat less, at least not to the waitress, who will be covering your food in something fattening because she hates you now.
Dieting is bad. If you are dieting by restricting, your are not helping yourself in the long run and it'll be difficult to 'get control' of the situation. there was a study released recently about people who kept a food journal and found that they lost more weight and managed to keep it off. In the journal write the time and the amount, as well as what you ate and look back at the end of the week and see if you can notice a trend. It also helps to weigh yourself daily so you don't lose track.
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To stop yourself from overeating requires a lot of self-discipline. But it definitely isn't stopping yourself and limiting yourself entirely from the foods you like. The most important thing is to portion your food and eat slowly! That way you enjoy the food but more importantly it slows down how much food you put in your mouth and you realise you're actually full rather than eating a lot and then later feeling bloated.
Another thing is, increase watery foods in your diet. Fruits and vegetables have a high content of liquid which makes you full easily and you also it's healthy for you. Its a good snack but more importantly, they aren't harmful to your body. Remember to also have 2-3 hrs between meals so you give your stomach a rest and let it actually digest the food.
Something else which is helpful is, eat a filling breakfast, a reasonable lunch and don't eat too much for dinner. In each of these meals incorporate fruits and veges, but, eat them first! They're easier to digest than solid foods like rice, bread etc. This way the nutrients in the fruits and vegetables will be absorbed and it also dampens your hunger a bit.
Lastly, do remember than exercising is really important. Sometimes exercising a few hours each day helps with your weight.
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OK, I know I'm gonna get all kinds of flack for this, but I had the same problem, and this is what I did. It worked for me. First, I overate because I was bored. It was something to do. So, first try brushing your teeth. A lot. When you're mouth tastes all minty fresh, it sends a message to your brain that it's not time to eat anymore.
Second, and more controversial, I suck on Zinc cold drops. They're sold alongside cough drops and they're used as defense against the common cold. If I'm REALLY hungry, I'll pop one of these into my mouth. It tastes like you're sucking on a wad of cotton. It's horrible! Inhuman! Disgusting! BUT, for the next hour or so, if you try to ingest anything - even water - you're gonna puke. These little buggers make me so nauseous that the LAST thing on my mind is food. It's a good deterrent to binging.
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Never skip breakfast as breakfast ideally helps you boost up your metabolism and keeps you away from craving. Add more fibers to your food. Cos fibrous veggies can fill up your stomach with very less calories. Drink plenty of water throughout the day. Eat your veggies first. Chew your food well. Cos hunger subsides after the 15th minute of starting your meal.. So eating slowly can be a major factor in reducing your consumption.
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Overeating is a major risk to people's lives. Some ways to reduce overeating is to break up your meals. Instead of having three meals in a day, have 5-6 meals so you feel full through the day.
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You need to think about why you overeat, what your goals are and think about what you need to do to achieve them. I would never recommend skipping meals, but you do need to be conscious of portions and what you are consuming. A food journal sometimes helps, but I found that systems that count calories and give you details on what you are consuming are better. For example, the amount of carbs in certain foods. It's a good idea to keep track of the nutritional value of your meals.