How Do I Stop Overeating When I Feel Out-Of-Control?

By Dr. Becky Gillaspy

As a weight loss coach I am often asked by clients, "How do I stop overeating?" The consequences of this question are bigger than just gaining weight because the mental side of the equation is that overeating can leave you feeling like you are out-of-control around food. This article shares 3 ways you can regain the feeling of being in control and learn to stop overeating.

1. Commit to recording your food intake. Note, I am not telling you to change what you eat right now. All I want you to do is to commit to recording everything that you eat for the next coming weeks. What this will do is bring your awareness to your eating and this alone will give you a sense of being a bit more in control. My only warning is that you don't judge your food choices at this stage.

2. Next you want to become more mindful of your eating and this can be as simple as using a strategy to slow your eating down. Again, you don't have to change your food choices just yet but instead eat your food in this manner: Take a bite of food and chew it completely then swallow everything in your mouth before taking a second bite. This slows you down, helps you appreciate the food more and let's you be satisfied on less food.

3. Have a strategy in place to stop eating before you move into overeating. A challenge with overeaters is that the simple act of eating stimulates their appetite so they find it difficult to stop eating once they start.

So what you want to do is find something that disrupts your eating. This will be something simple yet incompatible with eating. Some popular choices are chewing gum or sipping a hot drink until it is all gone or simply leaving the room where the food is available.

The question, "How do I stop overeating?" Can be a very emotional one when it leaves you feeling out-of-control around food, use the 3 simple strategies outlined above to get back in control.

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