There are different reasons why people over eat. I overeat whenever I’m stressed or stayed too hungry, such that when I get to eat, I eat too much. How do I control my appetite?
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There are different reasons why people over eat. I overeat whenever I’m stressed or stayed too hungry, such that when I get to eat, I eat too much. How do I control my appetite?
Since you already know the cause of your overeating, it will be quite easy for you to deal with it. The next thing is to work on how you take your food;
Increase your intake of liquids, water, buttermilk, juices.
Practice yoga, then take eating as meditation, feel, smell, relish every atom of it. Practice eating so meticulously that it doesn’t seem a task that you can indulge in, any moment. Even after swallowing do not stop feeling the path of your food (as far as you can). If you’re too busy to do the Yoga thing, you can fill the hole with something else. I don’t mean a literal hole, I mean the metaphorical one that you’re escaping from dealing with by filling up your senses in unhelpful, unhealthy ways. Aside from finding someone to talk to about this to try to get to the root, which I think is a good idea, try other activities. Read a book, go for a walk, do a puzzle. Anything to put off the unwanted food for 5, 15, 30 minutes. Anything you do that isn’t unnecessary eating is a success. Then if you eat don’t beat yourself up. That only adds stress and gives you another pain to eat out of existence. You are not bad. Food is not bad. You just need to redefine your relationship with food.
When you feel like eating, pause for a moment and ask yourself if you’re really hungry. Sometimes people get so focused on what they want to eat that they don’t stop and ask themselves why they want to eat. If you use food as a coping tool, you may be out of touch with the cues that signal hunger or fullness, and it’s important to bring your awareness back to your body. Also, making a tweak to your environment can return your focus to your behavior and give you a chance to make a more purposeful decision. Like, if you always sit in a certain chair to eat, move it to a different place in the room — or sit somewhere else entirely.
Give into cravings in moderation. Banning foods can cause you to overeat them later on. If you’re really craving something, even if you’re not hungry give yourself permission to have a small amount.