Stop Overeating by Trying 1 of These 38 Proven Tips

Consistent overeating can lead to an unhealthy weight. Nearly 70% of adults in the United States are overweight or obese.

Yet, this is often what many of us end up doing at mealtime.

The question is, what can we do to stop overeating?

In this post, overeating can refer to either eating too much in one sitting or consuming too many calories overall.

I asked our Facebook Fans for their best tips to stop overeating and used their responses as the foundation for this list below. I attempted to validate as many of these techniques as possible by linking to a scientific study or related resource when feasible, but for the rest, we will rely on anecdotal evidence that they have been effective for some of our customers and fans.

I know there are many people out there who oppose counting calories, advising instead to eat as much as you want of "real food." While this approach works for some, it is indeed possible to overeat healthy foods as well.

This post aims to help the average person find a few ways to stop overeating and maintain a healthy weight.

There is some overlap between the items on the list as many of them have similar reasons for being effective (e.g., causing you to slow down while eating).

Hopefully, you can find a few techniques on this list that work for you.

1Track Your Food

Tracking the food you eat is the first step to stopping overeating. Begin with a food journal to monitor your eating habits, or use a website/app like MyFitnessPal for a more accurate approach.

Plan your daily caloric limits to help you lose weight, maintain your weight, or undertake a healthy bulk—and stick to your plan.

2Use a Food Scale

This is probably the most crucial item on the list. You truly have no idea how much you are consuming unless you weigh your food. Most people significantly underestimate the number of calories they consume. Do not rely on measurement guidelines and estimations; you are likely guilty of underestimating your intake.

If you are trying to lose weight and you are not seeing results, you are probably still overeating. Weigh all the food you consume to ensure you know exactly how much you are eating.

3Don't Eat at Night

According to Examine.com, there isn't any proof that eating at night leads to an increase in fat gain. However, I still recommend setting a cut-off time for eating. A late-night snack is usually an impulse craving and will be calories that you did not plan or budget for, resulting in overeating for the day.

4Add Protein

A study in the American Journal of Clinical Nutrition shows that increased protein levels can help increase satiety, boost thermogenesis, and maintain or build muscle mass. This means you will feel fuller, burn more fat, and either maintain or build muscle. Sounds beneficial, right?

Aim to include some protein with every meal or snack. Even better, make protein a significant part of your daily macronutrient count (or "macros"), i.e., the number of grams of protein, carbohydrates, and fats you consume on a given day.

5Avoid Artificial Sweeteners

Despite having zero calories, studies have shown that artificial sweeteners in diet soda can trick us into overeating by confusing the brain. It's best to avoid these altogether.

6Eat Breakfast

A study found that people who ate breakfast were less likely to overeat later in the day. Of course, other studies have shown that eating or skipping breakfast has little impact on weight.

Try to figure out what works for you. I prefer eating a breakfast high in protein and with some healthy fats. Eggs are a favorite.

7Learn To Be Hungry

Many people around the world spend significant portions of their day feeling hungry. Learn to accept (within reason, of course) that as a normal sensation. Explore the "Learn to appreciate mild hunger" section of BubbForest's post on How to Be Slim, and also take a look at the The Magic of Hunger article on US News, specifically the part about "The Hunger Scale."

8Eat Real Food

Have you ever noticed how much food you can eat at a fast food restaurant and still feel hungry a couple of hours later? I sometimes eat three burgers at McDonald's, which is something I would never do at home. When you eat real, whole foods, you will be getting a more nutrient-rich, fiber-packed meal that will help you achieve a feeling of satiety much earlier.

A study by David Katz of Yale University concluded that "a diet of minimally processed foods close to nature, predominantly plants" is indeed the best approach.

9Try Intermittent Fasting (IF)

Intermittent fasting can be achieved by intentionally skipping meals, with some people opting to go a full 24 hours without food. A study linking intermittent fasting and weight loss showed that after a few weeks hunger was low on IF days and remained low. However, some studies have indicated that IF can be harmful for women by disrupting hormone levels.

10Don't Eat in Front of the TV

Being distracted while eating can lead you to consume more than you intend. You might simply snack until an episode is over or fail to realize you are full when focusing on a show instead of your body. A study showed that attentive eating is a simple but effective approach for weight loss and maintenance.

11Turn Off the TV

There is a lot of food tempting you when you watch TV. Watching an episode of Diners, Drive-Ins and Dives always leaves me craving a greasy, unhealthy snack, even if I have recently eaten. A study by Cornell University proved that watching food-related TV leads to an increased caloric intake.

12Eat 1/2 Portions at Restaurants

A study by JAMA showed that the average restaurant meal contains 1,128 calories. With many people aiming to consume 1,500-2,000 calories per day, you can see how this tempting, large plate of food can cause you to overeat.

Try ordering from the lunch menu or requesting a half portion of the dish to cut down. Also, avoid the bread basket while you wait for your food.

13Be Mindful When Eating Healthy Foods

When presented with a standard version and a healthier version of the same food, study participants ate larger portions of the healthy version. Just because something is healthier in some way, it doesn't mean you can eat twice as much of it.

14Moderate Alcohol Consumption

Studies show that people eat more after consuming alcohol compared to those who do not. I'm not sure if a study was actually needed on this one, as I think most of us have gone to Taco Bell or ordered a pizza after having a few drinks.

If you wake up with a hangover, you are more likely to spend the day turning to convenient processed foods as opposed to taking the time needed to prepare and enjoy a healthy meal.

It's also worth noting that alcohol itself is high in calories.

15Meditate

Many people use food for comfort. Initial studies have suggested that mindfulness meditation may help prevent binge eating.

16Avoid MSG

The brain-stimulating deliciousness of MSG has been linked to weight gain in a study on Chinese adults. Avoid MSG by recognizing the hidden names it may go by on ingredient lists.

17Stay Busy and Be Active to Reduce Temptation

Do you ever find yourself looking in the fridge when you are bored? I do too.

When you find yourself getting bored, have a backup plan like going for a walk, reading a book, or cleaning the house. You probably aren't going to eat a bag of Doritos out of boredom while you are mopping the floor.

18Try Acupuncture

Acupuncture has shown promise in helping with overeating. While it wouldn't be my first choice on this list, it is an option for those who enjoy visiting the acupuncturist.

19Get More Sleep

If you go to bed a few hours after dinner, you are less likely to feel hungry again in the late hours of the night. Aim for a bedtime between 9 and 11 PM to avoid reaching for that extra late-night snack and unnecessary calories.

According to WebMD, when you don't get enough sleep, your body produces more ghrelin (a hormone that induces hunger) and less leptin (a hormone that signals your brain to eat less). The result of sleep deprivation is overeating and extra pounds.

20Don't Snack or Taste Test While Cooking

A bite of this. A bite of that. I'm guilty of eating a bit of everything while I prepare a meal, and it's an easy way to consume an extra 100 calories that you aren't accounting for in your calorie tracking.

21Drink Water

Drink a full glass of water 1/2 hour before eating. The water fills you up so you have a better chance of realizing when you are full. Take a drink of water between bites to help slow down your eating.

Staying hydrated helps you ensure you don't mistake thirst for hunger.

22Slow Down While Eating

Eating slower has been linked to decreased calorie intake during meals. It allows you to realize you are full or satisfied sooner. Some techniques to help slow down and potentially prevent overeating include setting your fork or spoon down between bites, eating with your non-dominant hand, or using chopsticks.

Focus on enjoying each bite instead of shoveling it in with the goal of clearing your plate.

23Find the Exercise Equivalent

Just as accurately tracking calories can be eye-opening for many, figuring out how much exercise it takes to burn 100 calories can help curb temptation. Is that extra taco worth an extra hour on the treadmill? I love tacos, so it might be for me. But do you really want that late-night bowl of ice cream if you know you'll need to cycle an extra 8 miles to burn it off?

Understanding the exercise equivalent of your food choices allows you to think more rationally and less emotionally when faced with a food craving.

24Eat with Other Healthy People

You're likely to eat similarly to the people you are with. Dine with family, friends, or coworkers who eat the way you aspire to eat.

25Eat Fermented Foods

Fermented foods are extremely popular for their benefits to gut health but have also been linked to decreases in body weight and body fat in a study.

26Exercise More

Exercise is fantastic for both the body and the mind. A 2012 study showed that aerobic exercise was associated with a reduced neuronal response to food cues.

Don't forget, exercise also helps you burn calories. Regular exercise combined with not overeating is the best approach to weight loss.

27Implement Portion Control

Divide your food into portion-sized servings that are ready to eat, so you don't accidentally eat too much. In a study, some college students were given a 400-calorie bag of crackers and others were given four 100-calorie bags. The group with the 100-calorie portions consumed 25.2% fewer calories.

28Increase Serotonin Levels

Serotonin is considered an appetite suppressant. Some ways to naturally increase your serotonin levels include exercise, exposure to bright light, and certain supplements such as St. John's Wort, 5-HTP, and B vitamins.

29Use Smaller Plates or Bowls

If you have a large plate, you are likely to fill it with more food. Choosing a smaller one will lead you to put less on it. A study showed diners served 77% more pasta when given a large bowl compared to a medium-sized one.

30Eat More Often

This piece of advice is the opposite of intermittent fasting, but planning regular small, healthy meals or snacks throughout the day can help you avoid overeating.

A study has shown that increased eating frequency led to a decrease in perceived appetite. By eating regularly and knowing when your next scheduled snack is, you are less likely to overeat when mealtime comes around.

Focus on low-calorie snacks like raw vegetables or a protein shake.

31Chew Food Thoroughly

This tip essentially aims to get you to eat more slowly and hopefully realize when you are satisfied earlier. A study found that when people chewed each bite of pizza 40 times, "there was a reduction in hunger, preoccupation with food, and a desire to eat."

32Eat More Fat

This one has shown mixed results. One study