How to stop overeating in 13 easy ways & what you should eat to lose weight

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There are few things that can be more damaging to your health than overeating. With the holidays in full swing, itÃ¢â‚¬â„¢s best to have some tips in mind for most effective and easy ways to avoid overeating. Here are some ideas worth tryingÃ¢â‚¬Â¦

Eating chocolate early in the day

According to a health study, eating sweets like chocolates earlier in the day can help stop overeating later on by triggering episodic memory in the brain. Marise Parent, co-author of the study and professor at the Neuroscience Institute at Georgia State University, says “We think that episodic memory can be used to control eating behavior. We make decisions like ‘I probably won’t eat now. I had a big breakfast’. We make decisions based on our memory of what and when we ate.”

Mindful eating: Small plates

UK-based nutritionist Charlotte Stirling-Reed suggests that people who are concerned about overeating should reduce portion sizes, have food on smaller plates and practice mindful eating. The trick is to be aware of what youÃ¢â‚¬â„¢re consuming, taking time out for meals and avoiding distractions like eating on the move.

Blame it on TV

A 2011 studyÃ‚Â shows that watching TV while eating can be a distraction, turning you unresponsive to your bodyÃ¢â‚¬â„¢s signs of fullness which eventually leads to overeating.

Keep away from snacks

Susan Roberts, PhD, director of the Energy Metabolism Laboratory at Tufts University, suggests keeping snacks out of reach can be another way to stop overeating. “Having things around you just keeps temptations more firmly in your mind,” she says.

Enjoy wine with fruits

Alcohol tends to lead to uninhibited eating. Try sipping your wine with a bowl of fruits nearby as opposed to higher calorie snacks.

Don’t skip breakfast

One of most common mistakes that people do is skip breakfast. Missing the first meal of the day can often result in overloading on snacks before lunch.

Eat more fiber

Add fiber rich food to your diet. Eating a bowl of granola, a handful of whole wheat crackers or a variety of fresh vegetables can make you feel fuller.

Kitchen restrictions

Avoid a visit to the kitchen two hours before going to bed.Ã‚Â

Chew more

Chew your food thoroughly and slowly while eating.

On a healthy note

Keeping a journal of your eating patterns can also help overcome overeating. According to a study by American Journal of Preventive Medicine, people who keep track of their eating habits lose more weight than those who do not.

Say no to junk

Professor and Director of the Cornell University Food and Brand Lab Brian Wansink claims that it is best to have real healthy foods like vegetable and fruits to avoid overeating.

Eating on time

Nutritionist Charlotte Stirling-Reed recommends structured mealtimes as well as eating at fairly regular intervals to avoid binge eating.

Drink water

According to the Mayo Clinic, dehydration can leave you tired and sluggish; many people turn to food when they feel this way. Drink more water to avoid this type of overeating.

Ahead: 25 not-so-obvious foods you should eat when trying to lose weight

Popcorn

No need to ditch your favorite movie-night snack when you’re trying to lose weight. “Popcorn is a whole grain, meaning it contains fiber to help your digestive tract keep moving along smoothly,” says Samantha Heller, M.S., R.D., an exercise physiologist and author of The Only Cleanse: A 14-Day Natural Detox Plan to Jump-Start a Lifetime of Health. “Since it’s plant-based fiber, it also plays a role in improving gut bacteria, which recent research shows is key to preventing weight gain and promoting overall health.” One last note from Heller: Buy the bags of pre-popped kernels, since the microwavable kind can contain partially hydrogenated oilÃ¢â‚¬â€a trans fat you want to avoid at all costs.

Pasta

Noodles can be a healthy choice, as long as you choose a 100-percent whole grain version and watch your portion sizes, says Heller. “It has a relatively low glycemic index, meaning it won’t spike your blood sugar as much as other simple carbs.” But it’s really what you put on it that counts: Avoid heavy cream sauces like Alfredo or vodka sauce, which packs 160 calories and 14g fat in just a half-cup. Try a homemade roasted tomato sauce with herbs instead, which is low in calories and high in antioxidants like lycopene. And when it comes to portion control, do as the Italians do: Stick to their typical serving size of one cupÃ¢â‚¬â€American restaurants serve up to three cups in one serving!

Chocolate

While those headlines claiming “eating chocolate can help you lose weight!” may have sadly been a hoax, the dark variety is chock full of antioxidants that help prevent inflammation, and the healthy fats can help boost satiety, says Valerie Orsoni, weight loss coach and creator of LeBootcamp. In fact, she notes that eating four ounces per day has been shown to help decrease cravings in people who otherwise deprived themselves of the sweet stuff. So go on and enjoy a square with that glass of red wineÃ¢â‚¬â€your waistline deserves it.

Grass-Fed Goat Cheese

Craving something cheesy? Go for goat cheese, which is lower in lactose and higher in healthy omega-3 fats than its cow equivalent, suggests Orsoni. One ounce will provide about 30 ml of CLA, or conjugated linoleic acid, which research has shown to help reduce body fat and maintain lean body mass. (If you can, find a grass-fed version, as studies show that grass-fed dairy contains more of both than conventional dairy.) Plus, the cheese’s fat content will help you feel more satisfied than if you went with a fat-free version, she explains. Crumble some and mix in with sliced cucumber, tomatoes, and onions for a Greek-style salad, or enjoy on top of eggs for a fat-fighting, protein-packed breakfast.

Dried Plums

Today, the dried fruit formerly known as prunes is marketed as dried plums. But their reputation holds fastÃ¢â‚¬â€they do help you stay, er, regular with your bathroom habits, since they’re loaded with fiber, says Heller. And research shows that these chewy snacks can help with weight loss, as one study found that people who ate them lost more weight and reported feeling fuller than those who didn’t.

19/19 SLIDES

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