If you feel like you’re eating too much, there are simple changes that can help you get back on track.
Eating more than usual from time to time is normal. But if you think there are times of day or situations where eating has become more habit than hunger, or you’re overindulging because you’re getting too hungry between meals, this might make it harder to maintain a healthy weight. You could try these simple strategies to help.
Check whether it is overeating
The amount of food you need will be different to what your partner, best friend or relatives need. If you are maintaining a healthy weight then the amount you are eating is probably right. So, focus more on types of foods rather than the amount on your plate.
Avoid getting overly hungry
Although some people find intermittent fasting or time restricted eating a helpful way to manage their diets, it’s not for everyone. For others, a regular pattern of meals and snacks throughout the day can help to manage their appetite and avoid getting overly hungry. It’s normal to be hungry before a meal but if you’re too hungry this can mean you eat faster, eat more and make less-healthy choices. Find an eating pattern that works for you and avoid skipping meals and snacks – any calories you think you’ll ‘save’, you’ll more than likely make up for later.
Eat mindfully
Avoid snacking when distracted, such as when you’re in front of the TV or your mobile phone and take the time to savour your food. Chew well and if you find yourself eating quickly, put your knife and fork down between bites. This will help to slow down your mealtimes, helping you recognise when you’re full. It’s good for your digestion too.
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Pick more filling food
Some of us are naturally hungrier than others. If you feel hungry a lot of the time, it can be hard not to overeat. To avoid this, choose foods that make your meals and snacks more filling. These include foods that are high in protein but relatively low in calories such as fish, skinless chicken or turkey, low-fat cottage cheese or plain yogurt, beans and lentils. High-fibre foods such as fruit and veg, and oats, wholewheat pasta and brown rice will also help.
Wait before you go back for more to eat
If you have finished your meal wait to see if you are really hungry before going back for more. It takes about 20 minutes for your brain to recognise that you are full so if you have eaten quickly it might be too soon to tell if you have had enough.
Plan to make more food yourself
Restaurant meals or takeaway foods tend to come in larger portions and the more we see, the more we eat. Cooking more at home can help you to cut back. Think about when you are most likely to have a takeaway or go out to eat. For example, if you know you often feel too tired to cook on a Friday or Saturday night but want to avoid getting a takeaway, then plan for a meal that you can put together in a few minutes.
Avoid putting foods on a pedestal
No foods are completely bad, so you don’t have to entirely exclude any foods. Sometimes when we try to restrict the foods we love, which we feel we should eat rarely, we end up eating too much of them. Giving certain foods such as crisps or cake a special status can make them impossible to resist. That means when we do allow ourselves these foods, it can be hard to stop eating them. To avoid this, plan to include foods you enjoy, but aren’t the healthiest choice, in smaller amounts in meals and snacks throughout the week.
Is your overeating a more serious problem?
Your overeating could be a more serious problem if:
It’s causing you significant stress or feelings of intense shame or guilt.
You’re hiding your eating from others or being secretive about it.
You feel you can’t control your overeating and it’s having a major impact on your physical health. For example, you have extreme physical discomfort, or it’s stopping you from doing things in your life.
If this is the case, talk to your GP or find helpful info from the charity Beat Eating Disorders
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Published September 2023
