How To Prevent Overeating

Whether you’re at a buffet and looking to make your money’s worth, or if it’s a meal that’s been over-prepared, we’ve all faced instances of overeating. Although overeating may not sound like much of a big deal, it can bring about consequences beyond what just seems like a big belly.

The main cause of why we overeat is not due to unawareness that we are doing so. We have our bodies to send strong signals to our brains to tell us that we’ve had enough to eat. The main reason why we overeat, is actually more often than not, because we have deliberately chosen to do so!

In this article, we’ll be looking at the effects of overeating and the measures we can put in place to stop this unhealthy habit.

Risks of Overeating

Overeating poses many negative consequences for your body. If you find yourself overeating often, it is important to be aware of the risk you’re taking.

Overeating may:

  1. Promote excess body fat
  2. Disrupt hunger regulation
  3. Increase obesity related diseases
  4. Impair brain function

Overeating poses many health risks both in the long and short term. Although overeating from time to time is not overly worrying, it is still very important to moderate your food consumption at every meal.

Tips to reduce overeating

Takeaway Leftovers

If you’re eating out and have overordered, don’t feel the need to finish your entire meal there and then. As it is also important to reduce food wastage, consider asking a waiter to help you pack your leftovers. You can then have these leftovers for your next meal of the day! This way, no food goes to waste and you won’t have to force yourself to overeat!

Preparing Just Enough

In a local context, it is common to cook extra food in anticipation that the family might be hungry. This however plays a large contributor to why we overeat. Oftentimes, this excess becomes either leftovers, thrown into the bin, or are forced to finish at the dinner table even though we are already full. To limit such instances from happening, when preparing meals for the family, it is important to prepare sufficient amounts to fill your hunger but never too much food that is excessive.

Feasts and Buffets

It is normal to feel enticed by the sight of a feast or a delicious buffet spread and these are the most common causes of our overeating. As many of us intend to “make our money’s worth”, so we stuff our faces with food to make our experience “cost-effective”. But this is an unhealthy mindset to have.

If you’re finding yourself often looking for buffet and feast deals to eat to your heart’s content, you may want to consider the risks that overeating affects your body and limit these frequencies.

Eating Slow

Eating fast is a common habit and is one to be mindful of. Many times, we stuff our mouths with a spoonful of food and barely chew before swallowing. Because we eat so quickly, our food is not yet digested into our bodies and hence our stomachs are unable to send signals to our brains to tell us that we are full. Due to this, we assume that we are still hungry and end up eating more and in excess of what our body really requires.

If you find yourself constantly rushing through meals, a helpful tip to keep in mind is that your average food requires 32 chews before it should be swallowed. In addition to this, chewing more prevents risks of developing digestive problems and reduces risks of choking, malnutrition and dehydration. So remember to chew more and eat slowly.

In summary, periodically stuffing your tummies to your heart’s content is not inherently unhealthy. But being consciously aware of how frequently you do so can be the difference between facing the effects that come with overeating or not.