6 Ways To Avoid Overeating

By Tina Haupert

In my book, "Carrots 'N' Cake: Healthy Living One Carrot and Cupcake at a Time," I share my experiences and advice on how to lose the pounds and keep them off.

Instead of suggesting restrictive dieting and obsessive calorie counting and endorsing constant hunger, I show readers they can shed pounds by adopting eating habits that are healthy, balanced and, above all, livable.

It’s possible to hang out with friends without packing on the alcohol pounds, navigate buffet tables at parties and handle the holidays painlessly. Read on for my top six tips to avoid overeating.

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Eat Enough During The Day

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I've noticed that if I don't eat substantial meals that include fiber-packed carbs, low-fat protein and healthy fats, I usually encounter crazy cravings later. Now I make sure that all of my meals and snacks include a combination of all three. More from Health.com: 9 Summer Diet Tips to Stick to in the Fall 9 Easy Ways to Sneak in More Exercise 25 Ways to Cut 500 Calories a Day

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I've noticed that if I don't eat substantial meals that include fiber-packed carbs, low-fat protein and healthy fats, I usually encounter crazy cravings later.

Now I make sure that all of my meals and snacks include a combination of all three.

More from Health.com:

9 Summer Diet Tips to Stick to in the Fall
9 Easy Ways to Sneak in More Exercise
25 Ways to Cut 500 Calories a Day

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Comments

[BrendaRColeman]

09:58 AM on 09/27/2011

The tips referenced in the article and in the comments are great. What none of them address is the likelihood that overeating is related to something other than food. Obviously, overeating fatty foods is bad for you. Overeating low fat high carb foods will still lead to weight gain. What if the person is overeating fruits & vegetables? Someone may implement all of these tips, then move onto overexercising. Or hanging out on the Internet for 12 hours a day. Over posting on Facebook? Why is this person overeating? That is what needs to be addressed.

Is it possible that the person is lacking Primary Foods (Healthy & Harmonious relationships, career, awareness/spirituality/ and fitness). Is he/she drowning in work in their cubicle? Once you address what is behind the overeating then you can implement all of the tools/tips to stop up.

[Drmhp]

02:12 PM on 09/24/2011

Great advise.

[Steven Barnes]

03:47 PM on 09/21/2011

For years I've used Intermittent Fasting, eating every other day. Works like a charm and saves about 30 hours a month!

[caprawalie]

11:15 PM on 09/20/2011

There is only one way not to overeat - do not overeat!

[mystic woman]

06:26 PM on 09/20/2011

Why is it that whenever I see "poor" Americans complaining about how little food they have, these people are always obese?

[olbob757]

07:17 PM on 09/20/2011

You wouldn't have much food either if you were constantly gobbling it.

[Mona Howell]

02:39 AM on 09/21/2011

They're obese because their diets consist mainly of low cost, carbohydrate-rich foods such as bread, potatoes, beans and pasta. It's expensive to keep fresh fruits and vegetables on hand and nearly impossible to take time to prepare them if you're working two or three jobs just to get by. If you rely on mass transit to get to and from those jobs, that also makes it difficult to shop, and if you have to shop at a small corner store because you can't get to the supermarket easily, your food options are even more limited and more expensive.

There is also the situation stemming from untreated health issues, including depression, addiction and so on. Binge-eating, eating "reward" foods such as sweets and many other eating disorders result from physical and mental health issues and ultimately lead to obesity.

In short, the irony you describe is because they more than likely have a problem either obtaining and-or affording healthy food so the high-caloric filler food they consume to simply stave off hunger makes them gain weight.

[kareruhana]

10:25 AM on 09/21/2011

I was just going to take the lazy way out and say "Because the cheapest food is the most fattening" but you already replied brilliantly.

Perfect example: Instant ramen. Cheapest food there is. Filling, high-calorie, high-fat (as they are generally fried) and almost devoid of nutritional value.

I'd just like to add that certain nutrients are required to metabolise fat, so if a person is malnourished it can actually add to the weight problem.

[afgail]

05:22 AM on 09/23/2011

The American food industry knowingly spikes manufactured foods to be addictive and trigger over eating lots of high fructose sugar, fat and salt. Just like the tobacco industry spikes cigarettes to be addictive.

[mystic woman]

06:25 PM on 09/20/2011

Nix addictive things that have caffine or nicotine. The withdrawl from foods with this stuff makes you want to eat things to satisfy cravings.

[ccdae5]

05:48 PM on 09/20/2011

Let's see........
1. Don't over eat.
2. Don't eat cr@p.
3. Exercise
Wahla! All done and fixed, it's not rocket science.

[Beth Horne]

08:11 PM on 09/20/2011

I think you mean 'Voila'....

[GOODDOC1]

05:43 PM on 09/20/2011

I used to overeat until I learned what hunger felt like, and only ate when I was hungry. Unfortunately, I don't feel hungry any more (chemo). On the up side, it saves money on food! (Come on, if I didn't laugh I'd cry!)

[targettek]

04:27 PM on 09/20/2011

Rule number ONE - put the fork down!! Eaat to live.....don't live to eat!

[topgearrt]

03:47 PM on 09/20/2011

I just dont eat,I dont like to eat,it drive me nuts to eat and I cant imagine someone actually over eating

[Dinco]

03:36 PM on 09/20/2011

6 ways to skip overeating
1. eat at least 1lb of raw veggies every day
2. eat 2 servings of fruit for breakfast
3. eat at least 1 lb of steamed veggies at night
4. stop eating sugar or any processed food or any animal products
5. eat as many beans as you like
6. enjoy your trim healthy body, your healthy heart and cancer free living

[rfergu1188]

02:30 PM on 09/20/2011

How about just eating less? skip the second helpings, eat smaller portions
OR
eat what you NEED not what you WANT

[tracyK54]

12:33 PM on 09/20/2011

Weight was never an issue for me as much as it was a preference. I can't say I have ever been overweight however I have always had the urge to lose just a few extra pounds. I have looked into several weight loss pills which scared me away. I wasn't prepared to gamble with side-effects especially since my weight loss needs weren't exactly urgent. ( http://tinyurl.com/TheThinnerU ) was the only weight loss pill I could find that was completely side effect free and actually good for my health. In just 2 weeks I lost 7 lbs. and felt a big improvement in my overall health. I would recommend it as both a weight loss pill and as a good dietary supplement.

[jameslancaster5]

09:36 AM on 09/20/2011

Frosted MiniWheats are much lower in calories and fat and higher in fiber than many other cereals. Surprised you busted on that.

[Dinco]

07:55 PM on 09/20/2011

ummmmm ok but they are still terrible for you - crack is also low in calories and fat

[RobTheBl0gger2]

09:17 AM on 09/20/2011

Take some pepto or tums. Most people feel hungry out of stress anyway.