Overeating is not just a “weakness of will”, but a complex behavior associated with emotions, habits and physiology. Many people eat not because they are hungry, but because they are tired, sad, bored or nervous. To stop overeating, you need to understand the reason, and not just “hold back”.
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The first reason is emotional eating. Food becomes a consolation. Solution: find alternatives – a walk, breathing exercises, calling a friend, drawing. Create an “exit map” from stress without food.
The second is a lack of protein and fiber. If you eat only buns and sweets, hunger returns after 30 minutes. Solution: include protein (eggs, cottage cheese, fish) and fiber (vegetables, fruits, cereals) in each meal. This gives long-term satiety.
The third is dehydration. The body often signals a lack of water as hunger. Solution: drink water before meals. Sometimes a glass of water is all you need.
Fourth – fast food. When you eat in 5 minutes, the brain does not have time to receive a signal of satiety. Solution: eat slowly, put your fork down, chew thoroughly. Give the body time to “say” enough.
Fifth – large portions. We are used to eating “whatever we put on it.” Solution: use small plates, measure out portions. You can put half first, and then – if hunger remains.
Sixth – night overeating. Often this is the result of skipping meals during the day. Solution: do not skip breakfast and lunch, have dinner 2-3 hours before bed. If you are hungry – drink warm herbal tea.
