By Mithun Rozario
Did you know more men die from overeating than undernourishment? Most of us have fallen victim to the patterns of overeating. So don’t think you are alone in the fight to stop it! Here are 10 ways on how to stop overeating once and for all.
But first, do you know what happens when you overeat?
The Effects of Overeating
We all know how hard it is to resist overloading on food. However, sometimes the momentary satisfaction is just not worth it.
Overeating brings with it a lot of health issues such as:
Almost two-thirds of patients suffer from obesity because of overeating. Obesity comes with its own set of diseases that are fatal. 
The biggest risk factor related to diet for diabetes patients is overeating. Diabetes patients specifically need a strict diet. 
High Blood Pressure
Overeating is one of the main triggers of hypertension or high blood pressure. 
People often seek comfort in food when depressed. However, overeating leads to further depression. Obesity leads to low self-esteem which also is a symptom of depression. 
The increased weight gain due to overeating causes pressure and pain on joints. 
Apart from these, overeating also leads to heart disease, kidney diseases, sleep apnea, breathing problems, etc.
How to Stop Overeating
Focus on Your Meal
Some specific receptors give signals to our stomach when we are full. These receptors don’t work when we are focused on other work. Hence we keep eating way more than we should. 
Don’t try to multi-task while having your daily meals. When you are distracted by other tasks, you tend to overlook the amount of food you are consuming.
Try to enjoy the food you are having instead of trying to do something else. That way you will keep track of how much food you are eating.
Don’t Skip Any Meals
It is important that you have your meals regularly. When you don’t eat for extended periods, it is likely that you will overeat at your next meal. 
If you eat regularly, both your mind and body are satisfied. When your appetite is fulfilled, you won’t feel like eating more.
To get the best results to try to maintain a balanced diet on your regular meals.
People often tend to rush through the process of eating. Some people eat fast from habit. However, chewing food slowly is the way to go if you want to stop overeating.
Chewing food slowly makes you consciously realize the amount of food you are consuming. The process helps you to cut down on your portions.
It is seen that you achieve the feeling of fullness faster when you chew slowly. It may stop you from overeating. 
Drink Water (Lots of It)
Drinking water is key when trying not to overeat. Our brain sometimes confuses thirst with hunger. Hence we get those fake hunger pangs.
Try to drink at least a glass of water with your meals and one glass before or after your meal. Eight glasses of water is an excellent standard for adults. 
Get Enough Sleep
Missing even a single night’s sleep can result in you overeating.
Two hormones are released during sleeping which deals with maintaining satiety and appetite levels. So when you don’t sleep properly, you feel unsatisfied and hungry. This leads to overeating. 
Make sure that your sleep cycle is consistent. If you have a rough night’s sleep, make conscious food plans for your meal the next day.
Eat Protein-Packed Meals
Proteins take longer to digest. So having a protein filled diet keeps you feeling feel for a longer time. 
Consuming protein leads to weight loss. If you are trying to cut down your weight and stop overeating, then stock up on protein!
Try to include protein in your breakfast. It will keep your hunger on bay till lunchtime.
Lower Your Stress Levels
Stress releases a hormone called cortisol. Cortisol increases appetite levels. When cortisol is released, you keep feeling hungry and overeat. 
We often look for comfort food when under stress. This also leads to overeating.
Try practicing yoga, meditation or listening to music to keep your stress level under control.
Plan Your Meals
We have so many choices of food nowadays that we get exhausted to choose one. However, how much attention are we paying to meal planning?
You need to plan your meals so that you get a balanced diet. When you plan your meals, you can overview how much calories you need. You can even decide how much of each food you should eat.
Planning meals give you decide what and how much food you should intake. So if you feel concerned about how to stop overeating at dinner again tonight, just plan your meal! 
High Fiber Intake
Fibers take a much longer time to digest. At the same time, they are richer in volume, so a little does go a long way.
Fiber-rich food keeps you hunger-free for a long while. Thus you eat less.
Fibrous food such as nuts, apples or carrots can also act as in between snacks. They are healthier choices compared to processed food.
Stop Excessive Workout
Pushing yourself to the gym is commendable. However, when you overdo it, your appetite gets triggered. This might lead you to feel hungry all the time.
If you feel that your appetite cannot be satisfied after your workout session, try reducing your workout time. Or you can switch to less intense exercises. 
Make sure that you are drinking enough water after working out.
 WebMD: Obesity Epidemic: Overeating Alone to Blame
 sharecare: How can Diabetes lead to overeating?
 ScienceDaily: Mechanisms that link Compulsive Binge Eating with Hypertension Identified
 WebMD: The Link Between Binge Eating and Depression
 NCBI: Pain, physical functioning, and overeating in obese rheumatoid arthritis patients: do thoughts about pain and eating matter?
 Harvard Health Publishing: Distracted eating may add to weight gain
 HealthyPlace: Skipping Meals When You Have Binge Eating Disorder
 Mercola: Studies Show Eating More Slowly Benefits Your Health and Waistline
 Angies list: Drink Water after Overeating
 healthline: Studies Show Eating More Slowly Benefits Your Health and Waistline
 ScienceDaily: Protein-rich breakfasts prevent unhealthy snacking in the evening, study finds
 Harvard Health Publishing: Why stress causes people to overeat
 mindbodygreen: 3 Ways Planning Can End Emotional Eating
 Greatist: Why Your Workout Leaves You So Hungry You Could Eat Like A Horse
About the Author
Mithun Rozario is a passionate blogger, nutritionist, trainer, and teacher. In his free time, he likes to paint and travel places. He regularly writes for naturally daily (www.naturallydaily.com), a health blog that deals with natural home remedies, nutrition, lifestyle, and wellness. You can find him on Facebook at Mithun Rozario (www.facebook.com/mithun.rozario)