5 things to do before a meal to prevent overeating

Common behaviors that can be difficult to stop include consuming too many calories throughout the day or eating too much in one session. Overeating can raise the chance of acquiring chronic conditions like diabetes or heart disease and cause weight gain over time. Breaking the pattern of overeating can be difficult, even if some people believe that these actions are habits that can be broken. But certain methods before eating a meal can be useful.

Don’t miss meals

Intermittent fasting—the cornerstone of which is skipping meals—is a hot diet right now, but for certain people, it may lead to a feast-or-famine attitude that mistakenly leads to overeating. Skipping meals can cause intense hunger, which, for many people, tends to result in episodes of overeating once you do finally eat. Instead, try eating healthy snacks between meals or eating smaller meals more regularly throughout the day.

Stress reduction

A 2014 study by The National Library of Medicine found that stress seems to play a role in the development of obesity and overeating. In order to help the body replenish lost energy after a stressful experience, elevated hormone levels stimulate appetite. Chronic stress may therefore result in overeating, excessive weight gain, and ongoing hunger. People can restrict or reduce stress in a variety of ways, including by engaging in regular exercise and practicing calming practices like yoga or meditation.

Eat breakfast without fail

People who ate more fat, protein, and carbs in the morning stayed fuller and ate less throughout the day than those who ate their larger meals later, according to a study published in the British Journal of Nutrition.Unfortunately, a lot of people begin their lives without any food. Customers stated in one poll that only roughly one-third of the time, even when they eat in the morning, the meal is a full breakfast.

Eat every 4 hours

Still unable to perceive the sensation of actual hunger? Put your watch on. Four to five hours following a balanced meal, we are likely to experience moderate to full-fledged hunger, which is our best window for eating. Waiting too long to eat can cause you to go on a desperate quest for energy, which weakens your resolve to make healthy decisions. Frequent eating helps you avoid experiencing an intense desire for fuel by maintaining steady blood sugar and energy levels.

Get away from distraction

Eating while distracted is a regular occurrence for most individuals, whether it’s eating chips while watching your favorite TV show or working through lunch in front of the internet. Despite its seemingly innocent nature, this behavior can lead to obesity. According to a 2022 systematic analysis of 27 articles published by Science Direct, using screens during meals may increase the amount of food consumed. However, more proof is required.