1. Notice Weight Gain
If you exercise regularly and have maintained a healthy weight for years but are suddenly seeing a change in your weight then you may be overeating. If your workout routine hasn't changed but you're noticing some sprouting flab then it's a good idea to reevaluate your portion size and the foods you eat. Minute fluctuations of a pound or two per week are not a bad thing. If the change is 5 pounds or more, however, then overeating or binge eating may be a possibility.
2. Listen to Your Body
It takes about 20 minutes for your mind to catch up with your stomach and register that feeling of fullness. When you are trying to know if you are overeating it's a good idea to eat a small portion and then wait 20 minutes to see how you feel. If you don't feel satisfied or full then you probably didn't eat enough, but if the sensation of fullness sets in you may want to use that portion size as a guide for future meals. Typically you won't feel ill for several minutes after you've overeaten.
3. Know Why You're Eating
If you're eating when you're already full or are eating as a reaction to something that happened in your life, then you are overeating. Binge eating and compulsive eating are readily treatable, but the conditions often go unnoticed because they are easy to deny. Manage your stress levels effectively during the day to prevent binge or compulsive eating. If you find yourself wanting to eat but know you've already had a full meal then those are the times when willpower and sheer determination are important for preventing overeating.
4. Recognize Your Surroundings
Overeating at home is one thing, but overeating in public can be tougher to detect. Big holidays and family reunions are common times where people overeat. There's just so much to choose from! Nevertheless, people who are concerned about overeating should make a very conscious decision to control portion size and keep careful account of everything they choose to put on their plate.
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