If you find yourself eating more than you should, there are easy adjustments you can make to help you regain control. It’s perfectly normal to occasionally eat more than usual.
However, if you notice that certain times of day or specific situations lead to eating out of habit rather than true hunger, or if you’re overindulging due to excessive hunger between meals, it could hinder your ability to keep a healthy weight. Putting on weight can lead to several health issues and may harm your overall wellness.
Being overweight increases your chances of chronic illnesses, impacts mental health, and could diminish your quality of life. On the other hand, if you’re keeping a healthy weight, you’re likely eating the right amount. But pay more attention to the kinds of foods you choose rather than just the portion sizes.
Consuming more filling foods can help prevent snacking, overeating, and cravings. Many filling foods have one thing in common; they are rich in fibre. Fibre supports weight loss by making you feel full and satisfied, slowing down digestion, and possibly lowering calorie consumption. It also helps control blood sugar and insulin levels, which can be beneficial for managing weight.
Foods rich in fibre, particularly soluble fibre, are generally more satisfying than those low in fibre. This is due to fibre’s ability to absorb water in the digestive system, creating a gel-like substance that slows digestion and keeps you feeling full for a longer time. By enhancing feelings of fullness, fibre can assist in reducing overall calorie intake and curbing overeating.
Fibre helps to slow the absorption of sugars into the bloodstream, which can prevent spikes and drops in blood sugar levels. This regulation can help ease cravings and avoid overeating, ultimately aiding in weight management.
Another benefit of fibre is that it contributes to a healthy gut microbiome, which can influence both appetite and metabolism. High-fibre foods typically contain fewer calories per serving than their low-fibre counterparts, making them an excellent option for those looking to shed some pounds.
Some people are naturally hungrier than others. If you often experience hunger, it can be challenging to resist overeating. To help with this, opt for foods that will make your meals and snacks more satisfying. The British Heart Foundation (BHF) has listed 10 foods to keep you fuller for longer, which can, as a result, help you lose weight or stay at a healthy weight.
The BHF says including high-fibre foods and foods that are high in protein but relatively low in calories into your diet can make a difference. Protein is also considered a filling nutrient, alongside fibre, compared to carbohydrates and fats because protein takes longer to digest.
BHF recommends these ‘filling’ and fibrous foods:
- fish
- skinless chicken or turkey
- low-fat cottage cheese
- plain yoghurt
- beans
- lentils
- fruit and veg
- oats
- wholewheat pasta
- brown rice
What else does the British Heart Foundation say?
A statement on the BHF website reads: “If you have finished your meal wait to see if you are really hungry before going back for more. It takes about 20 minutes for your brain to recognise that you are full so if you have eaten quickly it might be too soon to tell if you have had enough.”
Restaurant meals and takeout often come in larger servings, leading some people to eat more when they see more. Cooking at home can help you reduce your intake.
Completely avoiding certain treats like crisps or cake can make them harder to resist. This means that when people do indulge, it can be tough for them to stop. To prevent this, the BHF recommends incorporating the foods you love, even if they’re not the healthiest, in smaller portions into your meals and snacks throughout the week.
The BHF adds: “Although some people find intermittent fasting or time-restricted eating a helpful way to manage their diets, it’s not for everyone. For others, a regular pattern of meals and snacks throughout the day can help to manage their appetite and avoid getting overly hungry.
“It’s normal to be hungry before a meal, but if you’re too hungry, this can mean you eat faster, eat more and make less-healthy choices. Find an eating pattern that works for you and avoid skipping meals and snacks – any calories you think you’ll ‘save’, you’ll more than likely make up for later.”
It continues: “Avoid snacking when distracted, such as when you’re in front of the TV or your mobile phone and take the time to savour your food. Chew well and if you find yourself eating quickly, put your knife and fork down between bites. This will help to slow down your mealtimes, helping you recognise when you’re full. It’s good for your digestion too.”
Is your overeating a more serious problem?
The BHF says your overeating could be a more serious problem if:
- It’s causing you significant stress or feelings of intense shame or guilt.
- You’re hiding your eating from others or being secretive about it.
- You feel you can’t control your overeating, and it’s having a major impact on your physical health. For example, you have extreme physical discomfort, or it’s stopping you from doing things in your life.
If this is the case, talk to your GP or find helpful info from the charity Beat Eating Disorders
Foods to limit or avoid if you’re trying to lose weight:
- Processed foods: These are often high in calories, unhealthy fats, and added sugars.
- Sugary drinks: Sodas, juices, and other sugary beverages contribute to excess calorie intake.
- Fried foods: These are high in calories and unhealthy fats.
- Excessive alcohol: Alcohol is high in calories and can contribute to weight gain.
- Refined grains: White bread, white rice, and other refined grains are low in fibre and can lead to energy crashes and cravings.
Tips for avoiding weight gain:
- Eat a balanced diet: Include a variety of fruits, vegetables, lean protein, and whole grains in your meals.
- Control portion sizes: Be mindful of how much you eat and avoid overeating.
- Stay hydrated: Drink plenty of water throughout the day.
- Get regular physical activity: Exercise can help you burn calories and build muscle, which can help you maintain a healthy weight.
- Manage stress: Stress can lead to unhealthy eating habits, so find healthy ways to manage stress, such as exercise, meditation, or spending time with loved ones.
