There are many reasons that contribute to overeating such as eating junk food that doesn’t provide you with the needed vitamins and nutrients to satisfy your hunger and keep you saturated longer, skipping breakfast, being under stress, skipping exercise, not getting enough water your body needs, and sleep deprivation.
But you don’t have to worry because we have good news for you how to stop overeating. There are natural ways to stop overeating, so you can maintain an ideal weight, or lose those pounds you’re struggling with.
1. Consume Foods & Spices That Are Natural Appetite Suppressants
At this point, you should know that diet pills are always ineffective, and you should try completely natural appetite suppressants that appear in the form of foods that reduce cravings without side effects. Using more spices when preparing your meals, such as red pepper, black pepper, cinnamon and gingerare rich in antioxidants that stimulate your metabolism and help your body burn fat. Increasing your intake of more high fiber foods like fruits and vegetables, beans, legumes, chia seeds and flaxseeds, can help you feel fuller so that you’re less likely to overeat too.
2. Use Essential Oils
Using essential oils such as grapefruit essential oil, lemon, bergamot, juniper berry, lemongrass, rosemary, and cinnamon play significant role in reducing appetite due to its nutrient and/or hormone regulation.
3. Drink More Water
Since not drinking enough water which makes you become dehydrated, you are very likely to suffer from a slower metabolism, which can lead to obesity. Studies showed that those who drink water before each meal consume fewer calories during these meals and feel fuller longer. At this point you should know that hydrating reduces the chances of overeating by making you more thirst.
4. Practice Stress Relief
Chronic stress affects one’s health in multiple ways, and it can also trigger overeating. While it may be easier said than done, reducing stress can be an important part of curbing your appetite as it’s one of the best ways to lower cortisol, a hormone that plays a big part in appetite as well as belly fat. Consider incorporating regular stress relief practices into your day, like practicing mindfulness, which simply means to focus on the present moment rather than dwelling on the past or worrying about the future. One way to do this is to concentrate on your breath, counting each one slowly as you inhale and exhale.
Sometimes, those who experience higher stress levels and mood swings are prone to overeating. Therefore, a great way to relax and bust stress is by taking part in hobbies like quilting, knitting, instrument playing, as well as activities like yoga, meditation, journaling, exercise and even laughing with friends, have all been proven to help manage stress.
5. Aim to Get 7-8 Hours of Sleep Each Night
There is a strong correlation between sleep deprivation and overeating. Studies showed that sleep affects food choices, but food choices also affect sleep. Therefore, by ensuring you get 7-8 hours a day, you will enjoy better health, fast metabolism that has a direct effect on hormones responsible for regulation the appetite and stress: leptin, ghrelin, and cortisol, according to numerous studies.
6. Avoid Skipping Meals
The best way to reduce your overall fat intake is by eating breakfast cereal. Those who skip breakfast are at more likely to overeat at other meals or snack to keep your energy levels high and hunger pains down. Skipping breakfast can sabotage your diet, which can lead to weight gain.
7. Slow Down
Many of us spend our days hurrying from one thing to the next. We barely have time to eat, so we rush through meals, or eat them on the go. But when we eat too quickly, the brain doesn’t have enough time to catch up with the stomach. That means, there’s a good chance you’ll eat more than you should, but won’t realize it until well after you’re done. By slowing down, you’ll give your time to process the hormone that helps tell you’re full.
8. Eat More Healthy Fats
By regularly eating “healthy fats,” which include monounsaturated fats and polyunsaturated fats, essential for promoting health and reducing the risk of weight loss, will also help you to burn fat , yet increase satisfaction and help you feel fuller longer so that you’ll consume less overall. Fats are particularly satiating, sending signals the brain that we’re full, which decreases cravings and the desire to overeat.
We strongly recommend you to try natural sources, which include foods like olive and coconut oils, nuts, seeds, avocados and wild-caught fish.
9. Exercise in the Morning
Exercising , especially in the morning, plays crucial role in maintaining your weight and overall health, because helps regulating your circadian rhythm, which controls many bodily functions, including how much you eat, as well as the quality of your sleep and how much energy you burn, a study out of Northwestern University revealed.