Overeating at meals can lead to weight gain over time. It can also leave you feeling heavy, cause indigestion and worsen heartburn. If you tend to overeat during meals, try to figure out what's causing it. If it's an emotional issue or you're eating due to stress, you need to deal with the underlying cause in a way that doesn't involve food. You also need to change your eating habits to improve your relationship with food.
Step 1
Eat several meals during the day and never skip a meal. If you skip breakfast, you're more likely to overeat at lunch, because you'll be overly hungry by the time lunchtime rolls around. If you don't have time for a proper sit-down meal during the day, bring a sandwich along or buy a cup of soup or noodles somewhere.
Step 2
Eat a small snack in between your main meals of the day. This will help keep your blood sugar balanced and prevent cravings and extreme hunger. Good snacks that can keep you full include low-fat mozzarella sticks, low-fat yogurt, a handful of nuts or a piece of fruit.
Step 3
Drink lots of water with your meal. Water can help fill you up so you eat less. If water alone doesn't help, try seltzer water or diet soda, as the fizz increases the satiety level.
Step 4
Eat your meal at the dinner table. Turn off the television and don't bring the laptop with you. Concentrate on what you're eating so you're aware of the amounts, how many times you chew something and how fast you eat. Slow down and actually enjoy the meal rather than rushing through it.
Step 5
Serve a small portion on your plate and only eat that. Don't get seconds and don't eat out of a package or a pot. It's easier to overeat if you're eating from a large serving dish.
Step 6
Start your meal with something light. Have a salad or a bowl of soup first. By the time your main dish arrives, you'll be fuller and less tempted to overeat richer, more fattening options.
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