How to Stop Overeating: 8 Easy-to-Follow Tips

We’ve all been there. You sink into the couch after a stressful day of work with a family-sized bag of chips. After two episodes of your favorite show, you look down at your bag for another chip and realize you ate them all.

Everyone overeats from time to time, and there’s no long-term harm if it happens occasionally. But if it becomes a habit, or you turn to eating as a coping strategy, overeating can lead to weight gain or an eating disorder.

If you struggle with overeating, there are simple changes you can make to achieve balanced eating. Our 8 tips can help you determine if and why you’re overeating and how to mindfully stop.

Overeating, in short, is eating when you’re not hungry. Overeating can be eating past the point of fullness, sometimes to the point of feeling sick. Or it can be snacking or eating when you’re not actually hungry.

There are many reasons why we overeat. Becoming overly hungry, whether by a restrictive diet or waiting too long to eat, can cause you to overeat. Being distracted while eating or eating to soothe emotions (emotional eating) are more subtle causes of overeating that you may not even notice you’re doing.

While frustrating, it’s possible to break free of unhealthy eating patterns and stop overeating before it begins.

If you struggle with overeating, there are several steps you can take to establish healthy eating habits.

Here are 8 ways to begin taking a more mindful approach to your meals:

Do you find yourself munching when you’re bored? Do you reach for a snack if you’re feeling overwhelmed or sad? Do you go all day without eating then binge when you get home?

Getting to the root of your overeating is the first step to fixing it. Once you know your triggers for overeating, you can check in with yourself and ensure you’re eating for the right reasons.    

If you’re not sure why you overeat, a food diary can help. Studies suggest self-monitoring through journaling can build food awareness and support weight loss. When you overeat, write down what you ate, what was going on, and what you were feeling beforehand. Doing so can help you identify patterns and determine if there are emotional triggers or situations that make you more prone to overeating.

One way to stop overeating is to simply pay attention. Research finds that using screens while eating increases food intake. Try eating without distractions entirely. Avoid watching TV or scrolling on your phone during meals. Instead, try to tune in with your 5 senses while enjoying your meal.

If you’re eating too quickly, put your fork down between bites. Before going for seconds, give yourself 10 minutes to determine if you’re still hungry. Practicing these things forces you to slow down and gives your body a chance to recognize that it is full.

Don’t eat food out of the original container. Eating chips out of a family-sized bag, eating ice cream straight from the carton, or even eating takeout in its container can lead to overeating. As these containers are deceivingly large, it’s hard to visualize how much you’re actually eating. Instead, put your snack in a bowl or plate so you get a better sense of your portion size.

Being “hangry”, or irritable from hunger, puts you at risk of overeating. Having a regular eating schedule can help you avoid getting overly hungry and eating too much later on. If you’re overly hungry, you’re more likely to eat faster, eat more, or make unhealthy food choices. Eat a healthy snack if you’re feeling hungry in between meals. Bringing a protein bar and nuts when you’re out can also satisfy hunger and prevent unhealthy food choices.

What you eat is equally as important as how much you eat. Research suggests that eating foods high in fiber or protein can prolong satiety and reduce the likelihood of overeating. One study showed that eating a high-fiber breakfast like oatmeal can help you feel more full and eat less at lunch. Other research suggests that eating a breakfast with protein can reduce afternoon hunger.

When dieting for weight loss, people often overly restrict themselves, forbidding certain foods entirely. More times than not, this leads to feeling deprived and overindulging on “excluded” foods when given the chance. Finding balance can prevent overeating. Focus on nourishing your body with healthy foods, but allow yourself to enjoy treats in moderation. 

Not knowing what’s for dinner puts you at risk of overeating. You’re more likely to order out or pick up fast food when you don’t have a plan. Meal prepping takes the stress out of choosing what to eat, especially after a long day, when you’re tempted to just binge out. In addition, having healthy snacks on hand when you’re in public can prevent buying food that may lead to overeating.

Changing habits on your own can be challenging. If you overeat as a coping mechanism or out of compulsion, professional help may be the next best step. A licensed dietitian can help you understand the root of your overeating and give you guidance on how to move forward.