If you're not on an overly restrictive diet and find yourself dealing with intrusive thoughts about food, chances are you struggle with the desire to overeat. You can help yourself eliminate the desire to overeat by keeping your body chemistry balanced and eliminating sources of temptation, also known as triggers. Preparing yourself to deal with cravings and situations in which you might overeat before they arise is key to curbing this habit.
Step 1
Cut sugar and refined carbohydrates out of your diet. Foods to look out for include pastries, white bread, sugar-heavy sauces and processed snack foods. These foods often trigger rapid and excessive insulin release, which can send your body on a roller-coaster ride of cravings. Balance your blood sugar by eating a diet rich in whole grains, fruits, vegetables, low-fat dairy products and lean protein.
Step 2
Eat protein with each meal. Protein increases satiety, which means you're less likely to feel the desire to overeat. A literature review by Harvard School of Public Health nutritionist Thomas Halton, published in the October 2004 edition of the "Journal of the American College of Nutrition," found that evidence supports this idea. Halton recommends replacing partially replacing refined carbohydrates with low-fat protein sources.
Step 3
Fill your refrigerator and pantry with healthy foods that will not trigger your desire to overeat. If ice cream is a trigger, never buy it except in single servings. If you choose to eat them, purchase single servings of chips and other trigger foods as well.
Step 4
Deal with emotional overeating. If you catch yourself eating because you are bored or upset, find other activities that can replace overeating. For example, if you are angry or sad, play an instrument, go for a walk or lift weights. Fill your life with enjoyable activities to stave off boredom --- it's difficult to overeat when you are playing Frisbee golf, for example. Make a list of activities that appeal to you to refer to in times of stress, recommends the Joslin Diabetes Center.
Step 5
Eat at home whenever possible. It can be difficult to get a grip on your desire to eat too much when you are sitting at a restaurant gazing at baskets of bread, chips and other potential triggers. If you do go out to eat, ask your waiter to hold the bread or chips and bring you a to-go box. Place half your food in the box when it arrives, and you'll likely be able to resist the temptation to overeat.
Tips and Warnings
- Carry a healthy snack in the car when you're out. This will help you to avoid the temptation to eat foods on the run that can trigger an urge to overeat. If emotional issues overwhelm your attempts to stop overeating, seek the help of a licensed professional counselor. Avoid foods with the flavor enhancer MSG, as this additive is engineered to enhance taste and might create a desire to overeat in some people.
- If you overeat to the point of feeling ill, or force yourself to vomit after eating, seek the advice of a medical doctor.
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