Have trouble with overeating? Don't worry, you aren't alone. I have sure struggled with it. And there are a million tasty options, tempting desserts, and fast-food restaurants on almost every corner. And food tastes good (or at least when I'm not cooking) and has an emotional component to it.

Eating usually makes us happy and is frequently done when we are stressed, tired or socializing. And let's face it, we need to eat to survive. But also, we need to keep it under control and find a balance.

(***If overeating is becoming all-consuming and causing you physical, emotional and/or relational distress, it's important to seek out professional help. While I believe this blog can assist,  there are fantastic professionals specifically trained to help when overeating becomes too much to handle for you.)

So what are we supposed to do when it comes to overeating? How do we get in control when food makes us want to lose control? As a personal trainer and busy mommy, I have acquired some easy tips you can start using each day to help you get back in the driver's seat of this particular area. Here are 4 easy tips you can try and feel free to share with me if you have some others that can help! 

  1. Be mindful: When you become more mindful as you are eating, you are in the moment and recognizing what you are doing. In other words, it's important to slow down between bites and pay attention to what tastes, textures and amounts you are consuming. As you become a mindful eater, you'll minimize the chance of overeating and probably recognize that you don't need to eat anymore food. The realization that you are full or can put the fork down will hit you before the guilt does! Research shows that mindful eaters don't consume as much food and are far less likely to have regular issues with overeating. 
  2. Move: More often than not, we don't realize we have overeaten until we finish the food in front of us. Right?!? And while I suggested that you try to be mindful for the first tip, this is easier said than done for a lot of us. So if the mindful thing is too much to handle right now, there are some other options to try on as you practice the art of mindfulness. And beating yourself up with feelings like guilt and shame won't burn calories for you...unfortunately. So the next best option is to increase your physical or daily activity for the next couple of days to help compensate for the higher intake of calories. And while it's impossible to out exercise a bad diet or burn off specifically what we ate (often because we underestimate how many calories we are burning), it is a crucial skill to develop. Moving more throughout the day, making sure we are getting consistent exercise, and having more "outside days than couch days" will catapult you towards overcoming an overeating habit and achieving your fitness goals. And when we exercise, we are far more likely to keep our appetite in check and avoid destroying our hard work via food.
  3. Fill up with smart foods: Try planning ahead and preparing for the times you know you overeat. Do you tend to sit down after work and grab food to destress? How about when you go out with friends? Personally, I know that I like to reach for comfort foods on stressful weekday nights. So I've been planning ahead lately and making sure I fill up on smart foods or even water to reduce my need to overeat. Opting for an increase in water, picking fibrous fruits and veggies, and picking healthy fats like avocado or organic nut butters can kick an "overeating habit's butt." Lastly, keeping your protein intake regular throughout the day has been shown to keep appetite in check. 
  4. What's plan B and C?: So if mindfulness, moving more and filling up with smart foods aren't the best options for you, then it's important to have other options. Fill your "toolbelt" when it comes to alternative activities you can do to distract yourself from tempting overeating situations. I'd suggest having a minimum of 5-7 activities that you can do when the opportunity comes up to overindulge. How about call a good friend? Start a challenge with DietBet, meet up with a friend for a workout, journal, organize a room, or begin a new project are all some great ideas that can help you. 

 

Overall, know that you aren't alone. I write about this topic because it is something we can all relate to. It truly takes some practice and creativity to make overeating a thing of the past. But remember it's doable and I'm cheering for you along the way!