Overeating creates strain on your digestive system. One of the best ways to stop overeating is to get rid of your appetite and cravings. The way to do that is to get on the healthy and do intermittent fasting. Consuming high quality nutrient dense foods that satisfy the body, on the healthy version of the diet, you are also consuming low carbohydrate foods, which help reduce hunger in between meals. (Peitz D, Warschburger P., 2022) When you do intermittent fasting, your stomach changes because you’re not eating as frequently the amount of food you eat is going to be less, but it will be a lot more satisfying. Many different things can cause cravings. You never want to ask what you’re in the mood to eat. Instead, it’s important to be in tune with your body and ask yourself what you should eat to make your body healthier. There are also many different things that can lead to overeating (• Chamorro R, Kannenberg S, Wilms B, et al. Meal Timing and Macronutrient Composition Modulate Human Metabolism and Reward-Related Drive to Eat., 2022 Jan 27). For example, certain restaurants have portions that are way too big. We also have hunger hormones that increase appetite and are triggered by various things. Top triggers of hunger hormones: • Lack of sleep • Stress • Refined carbs • Large amounts of protein • Artificial sweeteners Top causes of overeating: • Bile deficiency • Low-fat diets • Junk foods • Lack of energy • Boredom • Pregnancy • Pain • Being overweight • Insulin resistance • Metabolic syndrome • Diabetes Leptin is a hormone that is supposed to keep your hunger satisfied. Here are the best ways to increase leptin: • get plenty of sleep • lower your stress • Get regular exercise or physical activity • Add more fiber to your diet • do fasting • consume omega-3 fatty acids • consume green tea • Consume probiotics and fermented foods • Consume nutrient-dense foods Tips to stop overeating: 1. Fallow the Healthy diet plan2. Do fasting 3. Eat your vegetables first 4. Before eating a meal, determine what you’re going to eat and how much you’re going to eat 5. Chew your food longer 6. Avoid restaurants.
