12 Methods to Stop Yourself From Overeating


12 Strategies to Stop Overeating + Gain Self Control! | Honest tips to overcome binge eating!

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12 Ways to Stop Yourself From Overeating. by Julia Malacoff. January 29, 2020. 13 Comments. Share it: Chances are you’ve heard of intuitive eating.

One of the biggest advantages of this approach is that you can use internal hunger and fullness cues to. Although breaking the cycle of overeating can be challenging, there are ways to overcome it. Here are 23 ways to stop overeating. 12 Ways to Stop Yourself From Overeating. Chances are you’ve heard of intuitive eating.One of the biggest advantages of this approach is that you can use internal hunger and fullness cues to help you decide when you’ve eaten enough.Often, this is done via a hunger scale helps people avoid overeating.But exactly how to eat until you’re satiated (not stuffed) isn’t always clear.

12. Eat Healthy Fats. Foods that are rich in healthy fats (like olive oil, avocados, nuts, seeds) are great for keeping you feeling full, longer and can help you to stop overeating.

Just remember not to eat too many high-fat foods, as they are also high. Here you can see 12 tips on how to stop overeating: 1. Connect your brain and your stomach. Follow the 10-minute rule. Your brain needs about 10 minutes to get a signal that your stomach is full after eating. This is one of the most often reasons why we eat even when we are full.

Remember this fact and slow down eating. That way you will intake less food. Though self-isolating is the best way to protect against COVID-19, being stuck at home can lead to some unhealthy behaviors, including overeating due to stress and boredom.

People with type 1 diabetes lose amylin production when our beta cells stop functioning. Amylin is a hormone made by the beta cells that controls how full we feel after eating. It also slows stomach emptying and helps to control the blood sugar increase normally caused by glucagon. We know there are many different potential causes to overeatin. If you’re wondering how to stop overeating, suppressants can help.

Now, I’m not talking about the shady diet pills you find at the drugstore. Instead, natural appetite suppressants include high-fiber foods like chia seeds and legumes, hot spices like cayenne and turmeric and grapefruit essential oil, which helps curb cravings. These all-natural, fat-burning foods will help keep you from overeating. How to Stop Overeating. many of us unlearn this beautifully balanced way of eating and begin Experts say there are things you can do to make yourself more likely to stop eating when you. At the end of the day, both Dr.

Ganjhu and Dr. Hyman agree that the best way to sidestep all the pain and suffering that comes from stuffing yourself silly is to avoid overeating in the first place.

List of related literature:

In Step 5, you learn to resist and control the interactions between food and mood, the reasons we eat other than hunger.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

Now, compare this list with the one you completed in chapter 2, when you first started to address your compulsive overeating.

“Stop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eating” by Meryl Hershey Beck, Jeanne Rust
from Stop Eating Your Heart Out: The 21-Day Program to Free Yourself from Emotional Eating
by Meryl Hershey Beck, Jeanne Rust
Mango Media, 2012

The interesting (and revealing) part of this process is that it only takes three or four such separations of TV and eating before the craving to eat loses its compulsive power and becomes weak enough so that turning off the set (even during a commercial) becomes simply not worth the effort.

“The Science of Self-Control” by Howard RACHLIN, Professor Department of Psychology Howard Rachlin
from The Science of Self-Control
by Howard RACHLIN, Professor Department of Psychology Howard Rachlin
Harvard University Press, 2000

The third option negates the seriousness of bingeing and leads the client to believe only vomiting is a problem, not overeating.

“NCLEX-RN® Questions & Answers Made Incredibly Easy!” by Lippincott
from NCLEX-RN® Questions & Answers Made Incredibly Easy!
by Lippincott
Wolters Kluwer Health, 2012

Furthermore, these overeating and/or binge episodes can intensify the guilt and shame that accompanies the eating patterns of those with food-addictive behaviors and can “reinforce the erroneous notion that restrictive eating is a solution” (Herrin, 2003, p. 156).

“Behavioral Addictions: Criteria, Evidence, and Treatment” by Kenneth Paul Rosenberg, MD, Laura Curtiss Feder, PsyD
from Behavioral Addictions: Criteria, Evidence, and Treatment
by Kenneth Paul Rosenberg, MD, Laura Curtiss Feder, PsyD
Elsevier Science, 2014

And those unhelpful food choices set off a cascade of activity in the brain that creates two things: insatiable hunger and overpowering cravings.

“Bright Line Eating: The Science of Living Happy, Thin and Free” by Susan Peirce Thompson, PHD, John Robbins
from Bright Line Eating: The Science of Living Happy, Thin and Free
by Susan Peirce Thompson, PHD, John Robbins
Hay House, 2017

All of these strategies can be useful in dealing with urges to binge and purge as well.

“Handbook of Treatment for Eating Disorders” by David M. Garner, Paul E. Garfinkel
from Handbook of Treatment for Eating Disorders
by David M. Garner, Paul E. Garfinkel
Guilford Publications, 1997

But there are other ways to avoid overeating that address the second cause of overeating: today’s fattening food environment.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

By dealing with the emotion, you can learn to prevent overeating and bingeing.

“Managing Stress: Principles and Strategies for Health and Wellbeing” by Brian Luke Seaward
from Managing Stress: Principles and Strategies for Health and Wellbeing
by Brian Luke Seaward
Jones and Bartlett Publishers, 2006

These five approaches, which the majority of Americans consider to be healthy, are in truth potentially harmful and keep you trapped in the vicious cycle of toxic hunger and overeating.

“The End of Dieting: How to Live for Life” by Dr. Joel Fuhrman
from The End of Dieting: How to Live for Life
by Dr. Joel Fuhrman
Hay House, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • having the food pantry empty and got to town and eat but moderate. its easier to manage hunger during the day than at evening. So i decide to have my home free of food to avoid eating at night. Since i and my brain know there aren’t food around to eat im not that hungry either and sometimes not hungry at all.

  • Dad: Dinner’s ready!

    Me: okay let me just place this mirror here and take a picture of it first…. oh and empty it into this red bowl

  • I’m trying to become healthy. I’m going to try and start eating healthier but if it doesn’t work I’m just going to stop eating. It’s worked before for me. It may not be the right way but it’s the fastest way for me��

  • What if cereal or breads..isnt enough to me?Give me some advices that can motivate me not to eat too much foods… please…thankyouuuu

  • Mainly it’s because they are tired and have also been restricting calories for too long. DON’T restrict calories! DON’T do OMAD, to get the right calories you have to eat sooo much in one meal which will stretch your stomach and you will get used to overeating at meals!

  • I am not hungry, never. My doctor diagnosed me depression and because of that I sleep way to much and never eat. Yesterday I only had meal and breakfast and today I had nothing I even forget to drink something

  • regular people: oh wow i didn’t know that! i can eat less cookies if i use my other hand

    ed community: ha yeh… calm down there satan

  • 1) Eat real food.
    2) Eat protein at every meal
    3)Load on veggies
    4)Use smaller plates
    5)Eat slowly
    6)Drink water 10mins b4 meal
    7)Brush yr teeth after meal
    8) Make rules not to eat in front of TV, whilst cooking in kitchen etc.
    9) Food journal

  • this is one of the most important videos for someone to find. I think everyone who has dieted and counts there calories every day has went threw this (myself included). Kevin keep bringing these valuable videos bro your killing it!

  • I like all your vids, and I began to intermittent fasting 20:4 a week, bcuz I do 2 jobs, so my eat from 18h30 to 22h30. And, I eat so much, I eat white -egg, vegie, fruit and special eat ice -cream, biscuits, bread and cakes (I am a vegetarian). I love all kinds of bread so I cant skip them
    If I eat bread, ice cream but dont over 1200kcal, I can lose weight? from I wake up to 18h30, not eat but use BCAA no calo to dont feel tired.
    I hope your reply
    ps: I am so sorry bcuz my E not good

  • This Channel is real! I recently started to control my food intake and walk and that alone helped me lose 17lb in three months! Slow and steady.

  • Since I moved out of my parents house a few years ago I started eating when I felt like, not when the food ‘was served’ for the family. I remember during my school days I’d never skip a single breakfast, either cereal, oatmeal or sandwiches. Right now? I rarely eat before 11/12 am

  • My problem is that I am full like everythime all day long and so my parents force me to eat and because I am already full before eating, I dont know when I would normally be full…..

  • I’m now just trying to keep nothing in the house besides healthy foods, because it has gotten to a point where I’d eat rediculous amounts of junk every night, don’t even know how I can eat so much without becoming nauseous. I’m watching this as I’m munching down a bag of carrots, and realizing even though it’s an improvement, I’m just replacing the problem not solving it. Thanks for this video, made me realize I shouldn’t eat something else, but do something else.

  • it is the most important meal of the day, but not for the reason people think. when you have it is irrelevant, but how you break your fast is very important.

  • Well, number 9 doesn’t work for me at all. It actually makes me hungry for the same kind of food when I look at the photos I’ve taken before

  • Just recently subbed and am catching up on some of your videos. Glad you avoid the desire to add long musical intros, and other eye catching gimmicks etc. Refreshing.

  • Switch to smaller plates
    Eat with your non-dominant hand
    Drink from tall thin glass
    Place a mirror in your kitchen
    Chew gum when feeling hungry
    Eat more slowly
    Use red plates and bowls
    Turn off television when you eat
    Photograph your unhealthy food
    Avoid different varieties of food

  • Always believed I was a compulsive over eater until I began ketogenic eating plan, the overwhelming desire to eat has disappeared!

  • I found a way! Poverty! I can only afford one meal a day. The pounds have melted off, I can see my ribs again. I’m hungry right now.

  • 01) switch to smaller plates
    02) eat with your non-dominant hand
    03) drink from tall thin glasses
    04) place a mirror in your kitchen
    05) chew gum when you feel hungry
    06) eat more slowly
    07) use red plates and bowls
    08) turn off your television when you eat
    09) photograph your unhealthy food
    10) Avoid different varieties of food

  • I just keep snacking at night! So annoying! I had a bag of chips and I know it was bad but I saved them for lunch (my treat) but I broke down after the gym and ate them �� I need to stop manipulating my own progress

  • I remember this video made me refuse to eat out of red bowls or plates since the video was released (6 whole years) because I thought I was eating less than I should’ve and I still refuse to eat out of them today. Thank you for having my parents waste money on a bowl I’ll never use.

  • I already eat with my non-dominant hand (left hand) out of habit in social gatherings to avoid using the hand that has touched other hands.

  • These are some of the dumbest ideas to stop over-eating I’ve ever heard. They completely ignore the physiology of satiety/hunger…

  • Not hungry.

    In fact, I get a bit angry with some family members when they try to force me to eat while I can’t even look at the food.

  • Wow it has been 5 min that I have eaten a burger and it’s 6:21am and i haven’t slept yet, I think this will help me A LOT thanks allot for those advises

  • dont know what I am doing wrong:/ I eat only low carbs real food,nothing ready made what comes from package, every meal contains 70% of non starchy raw vegetables and 30
    % of meat/fish but, still losing this battle.:(…..literally nothing can help with my pcos:(

  • Since I stopped eating breakfast in the morning, I started to be more anxious about food and think about it all day, I gained wight, and I had several episodes of binges later on.. I don’t know if there is something wrong with me but this is really what happened! (And yes I don’t feel hungry in the morning which make no sense!! ������)

  • Something that works for me is instead of going for that next snack I brush my teeth. For some reason it makes me not want to eat more after. Hope this helps someone

  • That’s knowledge Man, it never clicked to me that the act of thinking expands energy, I mean I knew but I didn’t know. It explains a lot, I practically live in my mind, and when things are bad (which of late has been all the time) i gain tons of weight because I get HUNGRY from the constant ruminations.
    Everything you disclosed is spot on, sage advice man. Going to rewatch this right now.

  • Thank you Dr Dan,
    Not usually hungry first thing in the morning. Try to have 2 glasses of water first then a celery juice or two, and don’t eat till lunchtime when I get hungry, about 2 or 3 p.m.
    I’m desperately trying to lose weight, but not doing very well. Am vegetarian, but often finish meal with a piece of chocolate. No eating between meals. Protein from nuts, tofu, and greens same as cows and horses, monkeys and giraffes etc. Looking forward to your newsletter. From Annetta in Australia. Cheers.

  • If you eat whole, unprocessed food, you can eat when you want till you are satisfied. Some days that will mean ‘over eating’, the next day you’ll probably find your not hungry.

  • 1. Switch to smaller plate
    2. Eat with your non-dominant hand
    3. Drink from tall thin glasses
    4. Place a mirror in your kitchen
    5. Chew gum when you feel hungry
    6. Eat more slowly
    7. Use red plates and bowls
    8. Turn off your TV when you eat
    9. Photograph your unhealthy food
    10. Avoid different varieties of food

  • Not Hungrybut do enjoy a nice breakfast from time to time. I’ve recently started waiting until I feel hungry to eat and that can be anywhere from noon to evening.

  • Since I switched my diet to Ketosis, I did not have breakfast as I always did. And I also feel less hungry and I am a bit surprise because I need less sleep as well.

  • Not hungry. I’m definitely part of the “clean plate club”. A few years ago I was flabbergasted when I was walking through the candy aisle at Walmart and it finally hit me that, who knows when, good food became more expensive than terrible stuff. I distinctly remember that, as a kid, candy was a rare treat because we couldn’t afford it. When did the changeover occur!? If anyone knows, relay the info to me, and we can go beat up the “man behind the curtain”.

  • Eating chewing gum so much is a bad habbit as it causes gastric juices to release. Since no food is there to neutralize to acid it can cause ulcers.. Do not eat chewing gums frequently

  • When it’s all abt munnu… It’s controversies n his counter controversy n others who don’t gv a shit abt him. Haters would accept anything!

  • I don’t eat breakfast. I haven’t eaten breakfast since 2013. I’m 24y old now at 2020. Through the day I only eat twice, a normal lunch (Dal, Fish curry, Rice) and a light Dinner ( Roti, Sabji). I weigh 65 Kgs.

  • Kevin, love the videos, I have been on a Keto Diet for 3 months, started intermittent fasting 3 weeks ago, started at 16-8 now doing 18-6, I have been at the same weight for 3 weeks now, I thought intermittent fasting would take off some extra pounds, seems like I’m stuck at 18% body fat…..any suggestions on a plateau….or do I just need to be patient. I’m 5’10 and 170lbs

  • I’ve been intermittent fasting for over 2 months almost, kinda been doing it naturally as my schedule is quite busy in the morning… And I’ve been thinking about about making a 5 day fasting, but the nighttime always gets me, and I binge a little, then something here and there and it ruins it all for me. I feel like shit afterwards and I try to set my mind over for another go. Do you think I should just hold on to trying a little harder to resist my urge or should I try limiting my amounts of calories and theen try again? ��
    PS: love your videos ��

  • thank you! i can say this very much helped me! i achieved my dream of doing more sports, and ive decided dancing! ny friends admire me for my meals and what i eat..��thanks!

  • I can’t stand people who do that it’s weird it could be 1:00 in the morning and people eat for no reason they don’t even be hungry

  • Have recently discovered your videos and have found them very interesting and informative. Hadn’t really thought too much before about the carbohydrate-insulin effect on preventing fat burning. Have tried to really watch my carb intake over the past week and it has made a real impact on my weight loss. I like your no-nonsense, plain speaking presentation. Thanks.

  • Such an important video for me! I’m watching this a lot and taking notes, cause I’m so sick and tired of binge eating, for many years and could never lose enough weight. But this video is helping me control my diet. So simple. I just go for a walk outside when I feel like I’m gonna eat late at night.

  • I wake up hungry. I always want food when I wake up. Since switching to low carb, this meal has been the hardest for me because I would always have coffee with sugary creamer and bread in some form (bagel, toast, or croissant).

  • Not hungry mostly of the days.
    The more I eat late at night, the more hungry I feel in the next morning. Does it make any sense? Now I’m doing intermittent fasting. My last meal is around 8pm, since I started I’m not hungry at all.

  • I’m definitely guilty of rewarding food.
    I once did go to the gym everyday for 4 months and ate whatever I wanted because “I was doing so much sport”….I gained about 8 Kilo of fat ��‍♀️

  • Thanks for all your videos, I started a low carb diet in May, and not loose weight, but due to you I started intermittent fasting. I started to loose, I am nearly 78 and still work two days a week, I was extremely dizzy and lightheaded one mid morning, so I had a little to eat, so have decided to have my old breakfast of bacon and eggs the two I work, and yes I do feel better. My fasts are approximately 18 hours, this from the woman who could never fast for Yom Kippur!!!

  • Lately Ive been binge eating at night so much.. I gained so much weight because of it. Thanks for these great tips! I’m hoping to stop binge eating once and for all. subscribed!

  • I am indian..Hungry for morning hot sweet tea. But I am on keto diet so cant have normal milk & sugar..so what is a substitute for the same? Fresh cream make my tea cold & cant enjoy. Plz help

  • Love these tips! I eat fairly healthy and workout regularly but can’t seem to curb my sweeth tooth. Can’t wait to try the apples with chocolate hummus. I’ve never thought of doing that combo.