What are the best ways to stop overeating?

Medically reviewed by Katherine Marengo LDN, R.D. — Written by Jennifer Huizen on May 23, 2019

Many people eat too much or find it difficult to control their appetite, especially with today’s ever increasing portion sizes and fast paced lifestyle. However, there are some simple techniques to help regulate appetite and reduce the risk of overeating.

Tips to prevent overeating

People overeat for many different reasons. Some people eat too much when they feel stressed, while others overeat due to a lack of planning or because they use food as a pick-me-up.

While overeating has many different causes, there are as many ways to avoid or prevent it. Science-backed tips to prevent overeating include:

Limiting distractions

People often do other things while they eat. However, by not paying enough attention to what they are eating, many people overeat.

A 2013 reviewTrusted Source of 24 studies concluded that distracted eating could cause a moderate increase in immediate food intake and a more significant increase in the amount that people eat later in the day.

Limiting distractions as much as possible during mealtimes will allow the body to focus on the task at hand, which is eating. To do this, people should turn off computers, tablets, phones, and televisions when eating.

Eating slowly

Researchers are not entirely sure why, but it appears that people who eat slowly have a lower body mass index (BMI) and eat smaller meals.

Eating slowly might give the brain more time to realize that the stomach is full and send the cue to stop eating. Taking more time to eat may promote a greater sense of fullness and make people feel as though they ate more than they did.

In a 2015 study, adults who slowly ate 400 milliliters of tomato soup reported feeling fuller after the meal than people who ate the same portion quickly. After a 3-hour interval, those who ate slowly also remembered the portion as being more substantial than those in the second group did.

To practice eating slowly, try putting the utensils down or taking a few deep breaths between bites. Some people also find it helpful to set a timer so that they are more aware of how quickly they are eating.

Eating healthful portion sizes

It is useful to know what meal sizes are healthful and how to portion out food. According to the CDCTrusted Source, people who have large portions on their plate often unintentionally eat more calories than they need.

To practice good portion control, try:

• splitting entrees or main meals with someone else when dining out

• asking for a to-go box and boxing up half of the meal immediately

• placing food on individual plates instead of leaving the serving dish on the table

• avoiding eating straight out of the packet

• putting small portions of snacks in bowls or other containers, especially when doing other activities while eating

• storing bulk purchases in a place that is hard to reach

• using smaller plates, bowls, or containers

For more information, visit https://www.medicalnewstoday.com/articles/325258#tips-to-prevent-overeating