5 Tips To Prevent Overeating

Many people tend to eat too much especially with today's ever-increasing portion sizes and fast-paced lifestyle. People overeat for many different reasons. Some people eat too much because they are stressed, others overeat due to being unorganised or because they hate wasting food. While the occasional overindulgence on a meal might not cause too much harm, over time it may lead to a serious health condition. Here are 5 tips to help prevent you from overeating. 

Limit Distractions 

We often try to multi-task while we eat or sit on our phone, tablet or in front of the TV. By not paying enough attention at meal times we tend to overeat and can eat a lot quicker than normal, particularly if we are pushed for time. By limiting distractions at meal times it will allow you to concentrate on how much food you are actually eating. Take your time to eat as it will make the body more aware of when it is full and send the cue to stop eating. 

Eat Protein Rich Foods

Foods high in protein can help keep you fuller and more satisfied than other foods. Eating protein rich foods may also reduce the levels of the hunger regulation hormone ghrelin. Protein rich foods include lean meat, fish, chicken, nuts, eggs, beans, and legumes. 

Reduce Stress

Stress raises hormone levels that promote hunger and encourage the body to replace the energy lost. Chronic stress or your busy lifestyle can lead to overeating and weight gain. Reduce stress by exercising regularly, trying relaxation techniques such as meditation, mindfulness and deep breathing, journaling, spending time with friends and laughing. 

Be Prepared

Avoid making last minute meal and snack choices as it is a common trigger for overeating. If you go shopping when we are hungry or make impulsive food decisions we tend to pick foods that are nutritionally poor. Prepare and plan meals and snacks. Also, have your freezer stocked full of meals that are nutritious. If you are time poor or haven’t prepared anything this allows you to grab something quickly that is healthy. 

Work Out Your Triggers

Many people eat because they are stressed, tired or sad and a lot of people overeat because they are distracted or eat too quickly. Make a list of things that trigger overeating and focus on changing one habit at a time. If you try and change multiple habits it can become overwhelming and you give up. Sometimes food habits take time to break, be kind to yourself and take things a day at a time. 

Overeating is a common problem. By becoming more aware of how much you are eating, your food choices, identifying your eating patterns and how you are feeling before or when you eat it will help prevent overeating and curb your appetite. 


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Pam helps women and men prioritise their health and wellbeing. As a naturopath, nutritionist and personal trainer she helps them take control of their mental health and various health conditions through natural medicine and healthy lifestyle changes. She gives realistic ways to help create a happier and healthier life. 

When she isn’t running her business, you can find her on the hockey field or creating some delicious food for her kids.

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