Nom & Go

Help! How Can I Stop Overeating?

By Claire Lempert April Keeland, RN Jennifer Newell

Post Image

Okay, Betties. We held off on this post until after the holiday season. We weren’t about to shame anyone for going back for that second dessert plate. Plus, a new year brings new awareness for building better habits. For many in the new year, that includes better eating habits.

Although we wholeheartedly believe you can meet any New Year’s resolution you set, we know you’re likely to overindulge in the food area at some point this year.

Don’t stress, Betties, we’re here with 6 things you can do to avoid overdoing it.

 

1.

EAT! (AS IN…DON’T SKIP MEALS)

Believe it or not, this is one of the most common mistakes our Betties report to us. In an attempt to consume fewer calories, they cut out a meal like breakfast. But skipping meals causes the body to crave sugar and other foods high in carbohydrates, because they are fast energy sources. While this energy is being processed in your system, your body is still attempting to compensate for the energy deficit, and you find yourself eating more and more food. 

 

2.

MAKE PROTEIN YOUR NEW BFF

How much do you text your bestie compared to just about anyone else? That’s how you should think about protein…as a priority. Protein has a low glycemic index, meaning it prevents large crashes after a meal. It also takes longer for your body to digest, leaving you feeling “fuller” for longer. 

 

3.

PLATE THE RAINBOW

Adding colorful fruits and vegetables to every meal is a must. Not only do they provide you with beneficial nutrients, they’re also yummy and oh so pretty to look at. So, peek at your plate and make sure you have a nice variety of colors. Our only caveat is to be mindful of vegetable dishes that have extra ingredients, like a lot of butter, heavy cream, or sugar. If they do, eat and enjoy it! Just watch your portion sizes and try to consume smaller amounts. 

 

4.

SET POST-MEAL PLANS

Making a post-meal activity can help prevent you from hovering over the food continuing to graze. Go on a walk. Put the food away and go into the other room. Get out of the house or leave the restaurant quickly. (Hey, we’re just giving you another excuse to go to Target! You’re welcome.) 

 

5.

EAT SLOWLY

Take time to savor your food. Mindful eating will help you stay connected to your physical needs and encourage a healthy mental approach to eating. Plus, allow yourself to enjoy the good stuff in life! Eating is good stuff. 

 

6.

BOUNCE BACK, BETTY!

Okay, so you impulsively decided to eat wayyyy more birthday cake than you planned. Or you downed the entire bag of Cheetos while hanging with your friends. Betties, that’s okay! Don’t punish yourself for occasionally going a little overboard.

 

When you find you’ve overdone it, take a few steps to recover well:

 

💧 Ease back into your routine.

Begin by eating breakfast and drink LOTS of water. If you feel too full to eat anymore, focus on hydration.

 

🤸 Get up and get moving.

Exercise should NEVER be used to punish eating. However, if you feel a little yuck after eating a lot of food, it can be good to increase circulation in your body with some light exercise.

 

😎 Get outside. 

Did you know sunshine and air has been proven to help alleviate symptoms of nausea? You will also feel much, much better if you get out of your room.

 

✍️ Journal about how you feel.

For some of our Betties, this is an unusual suggestion. But journaling is a therapeutic form of self-care, which will allow you to keep in touch with your emotions. How did you feel after indulging? Why do you think you did it? Do you think it will happen again?  

 

⚡️ Set your intention.

Like many things in life, it’s valuable to reflect on WHY you did what you did. Consider whether your overindulgence is a one-time thing, or whether there are certain conditions that make you more likely to engage in such eating patterns. Is this a habit that comes out on the weekends? Or when you are hanging with friends?

 

😴 Get rest.

Resting allows your body to focus energy on GI (gastrointestinal) movement to better digest and process your food. Plan to get a good night’s sleep. Make sure you go to bed at your normal hour or slightly before and get 7-9 hours of sleep.

Betties, we want to hear from you!

What works for you to manage healthy eating? Maybe it’s a go-to recipe, or a meal prep practice. Let us know in the comments below! 

SHARE THIS:

Join the conversation

Okay, your turn! Ask a question, share a story, or give some advice to your fellow Betties. We do our best to monitor all comments. As you engage with each other, please help us keep the Betty's promise to be a place for trust, inclusivity, and open dialogue by being kind to one another.

Download The App
For The Full Betty's Co. Experience.

now available for ios + android

Download Betty's Co
For The Full Experience.