Read on for top nutritionists' tips for the most common culprits of overeating and how to conquer them.
Plus, try our bestEating Habits to Lose Abdominal Fat As You Age.
“Ever heard of ‘out of sight, out of mind?’
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You’re a Multitasking Master
This is one champion title you don’t want to rock.
“But our stomachs have ‘stretch receptors.’
This signal does not work if you eat while distracted.
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To avoid this overeating pitfall, practice mindful eating.
“Essentially, these foods are calorically dense but lack actual nutrition.
“Stress kicks up your cortisol levels into high gear, which promotes hunger and overeating.
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May we suggest test-driving these5 foods that fight stress?
You’re Hitting the Gym Too Hard
You Crossfit rockstar, you.
We’re all about breaking that sweat, but sometimes it could backfire on your appetite control.
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“If this is you, experiment a bit to see what will slash your appetite.
For some people, it means exercising with slightly less intensity but going slightly longer.
You’re not alone.
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“Even just a single night of poor sleep can make you feel hungrier than usual the next day.
Instead, check that you are getting six to eight hours of sleep a night.
Start by turning down lights and powering down your electronics about an hour before bed.”
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And be sure to avoid thesefoods that keep you awake at night.
Try reaching out to loved ones and friends when you feel this way,” suggests Hever.
It’s also helpful to learn smart swaps thatturn comfort foods into lighter fare.
“They keep you feeling satisfied because they take longer to digest,” say The Nutrition Twins.
“You should never have your meal without adequate protein and fiber.
You’re Bored
Or sad.
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“We’ve all seen the screaming kid who will only be quieted down by candy.
Instead, take a five-minute walk, call a friend, or try some deep breathing.
Before they know it, they’ve overeaten.
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What to do instead?
The key is to know in advance how much you’ve got the option to have.
“Most people should not go more than four to five hours between meals,” Lewis says.
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“Waiting too long to eat can lead to a drop in blood sugar.
Instead, watch for clues: If you notice yourself getting more irritable, hunger may be the cause.
Take a break and find a healthy snack to relieve your hunger and balance out your blood sugar levels.
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Be sure to keepgrab-and-go snackson hand.”
You’re Eating Like You’re in a Race
Let’s call it the Ugh Moment.
We’ve been there, too, and the answer is to slow down.
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It takes time for the signal from your stomach to get to your brain that you’ve just eaten.
This is because we tend to overestimate the good stuff and underestimate the bad stuff,” explains Lewis.
Test yourself:8 confusing labels and what they actually mean.
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“We teach our clients at Pritikin the skill of Mindful Eating.
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