How I Avoid Overeating During Quarantine
During this quarantine we all are stuck to our couch binge watching our favourite shows and munching on some snacks. It’s very easy to overeat, especially when you’re indulged in doing something else. Apart from this the other factors causing us to overeat are stress, anxiety or eating too fast. Fortunately, there are many ways in which you can stop overeating. In the end, it’s you who has the power to control this. Use the following tips to control your eating and feel energetic and satiated at the same time.
- Look Ahead
If you have a lot of unhealthy food in your house, you will definitely have cravings to eat all the time. Firstly, replace all the unhealthy food with healthy food. For example, you can have dry fruits instead of sweets, smoothies instead of aerated drinks, frozen yogurt instead of ice creams.
Now, that you’re already trying some healthier alternatives, the next step is to avoid the temptations. Think about how you feel after you eat too much. Think about the times when you know you’re full, but there’s still food on your plate. Similarly, another tactic is thinking about how you’ll feel if you don’t eat the food. Doing this consciously will make you feel proud, happy and more satisfied than if you’d indulged unnecessarily.
Before you grab those unhealthy, deep fried potato chips from your kitchen especially when you’ve already had a full meal think to yourself: How will you feel when you munch on it and finish it? Better yet: How will you feel if you just walk away right now? Consciously do this. Do this every time you reach for an unnecessary and unhealthy snack. Sometimes you might indulge and give yourself a cheat meal. But try to not indulge unnecessarily.
- Eat Slower
Ideally, we must chew our food 32 times. Yes, that’s right 32 times for a single morsel of food. By doing so not only do you digest your food in a better manner but also your stomach takes some time to tell your mind that it is full. This is because the process of feeling satiated takes some time. This is why you should eat slowly so that you don’t end up overeating and feeling nauseous later on.
- Eat Mindfully
In this fast moving world, we often end up skipping breakfast on the go, having lunch at odd times, having dinner while watching television. In all of these situations we concentrate on everything but our food. We must eat our food mindfully. By doing so we won’t miss our ‘I am done, stop eating’ cue sent by our stomach.
Start eating at least one meal a day without doing anything else. While doing this start noticing the difference in recognizing your satiation cues and how satisfied you are. Gradually, do this with all your meals.
- Get Your Stress Under Control
We all are always stressed about something or the other. Whether it’s that online meeting or some family issue, we always tend to stress out too much. This stress not only causes harm to us physically but also mentally. People tend to have chronic high blood pressure, diarrhoea, headaches, chest pain. This is also one of the major reasons to make you overeat. When you are stressed, your body releases cortisol. This happens to increase your appetite. Whether you’re hungry or not, your body is craving food, and to suppress that “hunger” you eat.
If you can’t reduce the amount of stress in your life right now, then you should recognize the potential for overeating and stop it before it starts.
- Eat before you’re hungry
This idea may sound odd, but it actually works. Eating just before you’re hungry stops you from overeating. If you are very hungry you might tend to eat fast leading to overeating. You may have similar experiences if you wait too long to have lunch or dinner. Thus, you should eat before you are actually very hungry.
- Give Yourself Time
We end up eating a lot and instantly regret it. We stare at our plates, in spite of knowing that we are full, still continuing eating. It’s hard to resist food in the moment. By giving yourself some time to think and decide if you actually want to eat more, you can actually reduce overeating.
- Pay Attention to All Your Hunger Cues
Do not wait for your stomach to start growling. This is like setting up you to overeat. Sometimes you might experience it as a headache or a bad mood. Knowing how hunger can show up in your body is actually very important. It is the key to recognize it before it’s too late and you’re starving. Other hunger signs include:
- Growling stomach
- Low energy
- Suddenly irritable
Make note of which hunger cues you experience each time you eat. Slowly you’ll discover what “I’m hungry” for your body means. This will allow you to eat right away rather than waiting until later.
- Stop Overeating
It can be difficult to say no when food is right in front of you. It feels impossible to ignore that full feeling and eat until you’re so full you literally need to lie down. It’s you who can change this. You have to stop the cycle of overeating once and for all. Try the above tips. Test each one to see which works best for you.
- Sonia Shah