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How to avoid overeating?

Posted on April 20 2022

How to avoid overeating? | Roshni Sanghvi

Have you experienced episodes of binge eating? Read on...

Are you always eating in a hurry?

It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full.

So, what happens to your body when you overeat?

  • You consume more calories than required, leading to weight gain, but also slowly also deprive yourself of intuitively understanding when to stop eating.

  • To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus resulting in heartburn.

  • Your stomach may also produce gas, leaving you with an uncomfortable full feeling.

  • Due to improper digestion and consuming more calories than required, the body develops gastrointestinal issues over the long run.

  • Insulin resistance and a sluggish metabolism are long-term consequences of bad gut health.

  • Overeating can even impact your sleep. Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

What are some ways to stop overeating?

  • Fill up on fresh fruits and vegetables. They provide a lot of fiber and will keep you full between meals and decrease the need to snack.

  • Eat from a salad plate instead of a dinner plate. This will help you control your portion size.

  • Avoid distractions when you eat, such as watching TV, using the computer or other electronic devices. Focusing on the meal itself will allow you to be more aware of when you’re full.

  • Eat slowly and put your fork down between bites. This mindful eating habit will slow you down and make it easier to realize when you’re full.

  • Drink water before, during, and after meals. Drinking water during meals will NOT the disrupt digestion process.

  • Plan your meals ahead and only take one serving at a time.

  • Keep a food journal to help you notice any positive or negative habits.

If you eat mindfully, you are less likely to overeat and still reach satiety.

Hope this helps!

Loving you always,

Roshni Sanghvi.

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