8 Sure-Fire Ways to Avoid Overeating

8 Sure-Fire Ways to Avoid Overeating

how to avoid overeating infographic

Overeating can be caused by a number of different things.

But regardless of whatever may cause us to overeat, it can have pretty detrimental effects on our health. 

The way we interact with food can tell us a lot about our mental health. The more stressors we have in our lives, the more we may find ourselves overindulging with food. This is because eating releases chemical responses in our brain that make us feel better, even if we don’t realize it. So if we are stressed out, bored, or distracted, we may find ourselves eating more than we should to maintain a healthy lifestyle. These kinds of behaviors easily develop into habits that make weight-loss and prioritizing your body’s needs almost impossible! Here are 8 tips to help prevent you from overeating so that you can live a healthier lifestyle! 


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1. Drink Caffeine

Probably the most noticeable and most difficult effect that overeating has on our bodies is gaining weight. For some people, this can be a problem. Overeating can make weight-loss harder because of a lack of a calorie deficit. Caffeine can help people in these predicaments in a number of ways! Firstly, caffeine has properties that are useful in weight-loss such as increasing the amount of calories burned in the body! Caffeine also acts as an appetite suppressant, making people less likely to overeat! It can be very useful for anyone looking to manage their food intake, but should be used with caution. Too much caffeine can cause issues including insomnia, anxiety, and heart-related problems, so be aware of its affects before adding too much into your diet! 

foods with fiber

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2. Increase Your Fiber Intake

Fiber is an important part of a balanced diet. It helps to regulate the digestive system and is found in a number of foods including many fruits, vegetables, and grains. Fiber is great for reducing cholesterol and regulating blood sugar levels, but it can also be useful for anyone looking to prevent themselves from overeating! Fiber naturally makes us feel more full when we eat it, so by incorporating more fiber-rich foods into our diets, we can feel fuller for longer and feel less inclined to keep eating! 

protein shakes

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3. Eat More Protein

Protein is another important component to maintaining a healthy diet. Protein is responsible for supplementing the needs of many parts of our bodies including nails, hair, skin, and more! More protein means stronger bonds in our body’s cells, making us more healthy all-around. So how does protein help to prevent overeating? Well, studies have shown that adding more protein, especially in early meals like breakfast, can help people to feel more satiated and satisfied and makes people feel less hungry throughout the day! 

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4. Take Your Time While Eating

Aside from those already mentioned, one of the other major causes of overeating comes from eating too fast. If you find yourself distracted or bored, or if you often feel on edge and feel anxious throughout your days, your chances of eating too quickly are significantly increased. Paying attention to the speed you eat your meals is a great way to gauge whether you need to readjust your meal-habits. If you find yourself eating too quickly, try to put in the effort to slow down and really take your time to eat. This will give your body time to respond to the food you are ingesting. Often if we are eating too fast, we continue to eat until we feel full and it may take some to notice that feeling. Retraining your mind to stop eating when you are satisfied, not full, will give your body time to process the amount of food in your stomach and prevent overeating! 

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5. Get Plenty of Sleep

Sleep has a major effect on nearly every aspect of our life! From regulating our mood to regulating our appetite, having an irregular or unbalanced sleep schedule can dramatically alter our behaviors. Scientists have routinely observed the changes in behavior in the day following a night of sleep deprivation (missing a few hours of regular sleep). Typically, people reach for more unhealthy options and increase their calorie intake when in a sleep-deprived state that is possibly linked to the neurological and emotional responses our brains have when eating food. Therefore, maintaining a regular sleep schedule can help you feel more refreshed and less likely to overeat in your daily life! 

mint and lemon water

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6. Drink More Water

Similar to how sleep affects nearly every aspect of our lives, so does water! Water is one of the major essentials we need to survive, and we need quite a bit of it! A lot of people struggle to drink as much water as they should, but making an extra effort may be useful for anyone looking to stop themselves from overeating! You may not realize it, but most people actually mistake the sensation of thirst for the sensation of hunger! Because of the way our brain sends and receives signals from our body to tell us what we need, these sensations often get mixed up easily! So, next time you start to feel hungry when it’s not a time that you usually eat, try drinking a glass of water and wait a few minutes to see if the feeling goes away! 

 sliced watermelon

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7. Eat Your Water!

If you’re still having trouble to get the right amount of water you need to stay healthy on a daily basis, you’re not alone! In fact, most people struggle with this! Some find having reusable water bottles that have goals to remind you to drink at certain times of the day, such as this water bottle available on Amazon, is helpful. But others may continue to have a difficult time remembering to drink water or may dislike the sensation or taste. We still need water to survive, so if that is the case, eating water may be the best option! It may sound silly, but there are some very water-rich foods that can help with this very issue and making sure you get the water you need to stay healthy! Some of these foods include watermelon and strawberries, cucumber, soup, and more! Eating more of these foods can help you to feel more full throughout the day, get your needed water content to prevent dehydration, and to prevent overeating!


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8. Lift Some Weights! 

Having an active lifestyle can actually benefit your body in a lot of ways! By lifting weights and having some sort of daily exercises, our body actually releases certain hormones that help to suppress our appetite, preventing overeating! It does not have to be an excessive amount, but keeping your body active and engaged on a regular basis is the best way to see results on your health journey and to maintain a healthy lifestyle. 


Overeating is a problem that a lot of people struggle with, so if you happen to be one of those people, know that you are not alone. In order to take control of our behaviors, we have to make conscious decisions to make changes in our lives for the better. These tips are designed to help you make those choices every day and pursue a happier and healthier you! 

We hope you enjoy this list of tips to prevent overeating. If you tried any of the things we provided, make sure to let us know! For more recipes and tips, follow us on social media and make sure to check out our weekly blog posts where we share our new favorite recipes and must-know facts about food and living a healthy lifestyle! Check out the other meal options Mealfit provides such as our Weekly Specials, Individual Meals, and other Meals by the Pound

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