How Do I Cut Down on Eating a Lot?

Overeating is a hard habit to break, especially when you are accustomed to eating for reasons not directly related to hunger. According to WomenFitness.net, stress, irritation and frustration are some of the emotions that trigger people to overeat, and while bad eating habits originate early in life, they can be detrimental to your weight and overall health as an adult. Unless you manage to change bad eating habits, you could end up being overweight and possibly obese. Learn how to identify triggers that lead to bad eating habits and put an end to overeating.

Things You'll Need

• Food journal
• Pen or pencil

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Instructions

Eat Smaller Meals and Snacks

• 1

  Break bad eating habits and your tendency to overeat during your main course meals by maintaining blood sugar levels. Do not skip breakfast in the morning. Always eat something every 2 to 3 hours from the time you wake up in the morning until 7 p.m. A good example of a well-balanced snack is low-fat yogurt, fruits, vegetables and lean proteins.

• 2

  Eat a mid-morning snack instead of eating a larger meal for lunch. A granola bar or a low-fat, low-calorie food with plenty of fiber and protein fills you up without filling you out.

• 3

  Eat a smaller lunch. Instead of ordering a large meal, order a side dish or appetizer and a side salad.

• 4

  Eat a mid-day snack. A power bar or other protein bar provides you with the right amount of calories and energy you need and will help keep your appetite in check until you eat dinner.

• 5

  Eat a smaller-portioned dinner. For instance, if you are used to eating a 12 oz. steak, make a stir-fry instead with 3 oz. of steak and 3 oz. of chicken. This will help you cut back on the total amount of fat and saturated fat you consume daily.

Monitor Your Moods

• 6

  Wake up in the morning and note in your journal how you feel that day. Record what food you eat for breakfast and the serving size.

• 7

  Eat your mid-morning snack. Note your mood and the snack food you consume during this time. Document the size of the portion of the snack and any toppings or dressings you use.

• 8

  Eat your lunch. Note in your journal what you are eating for lunch, the approximate serving size and your mood during this time of the day.

• 9

  Eat your mid-day snack. Write down what food you eat and your mood at this time.

• 10

  Account for any food eaten and drinks consumed during the day and next to it, note how you feel. Keep track of eating habits and moods and determine whether there is a pattern between your moods and your eating habits. When you have a bad day at work, take note of this in your journal, explain what happened and what food you ate that day.

Stay Busy

• 11

  Participate in daily activities that get you up and moving. When boredom sets in, it is very easy to get into the habit of eating even when you are not hungry.

• 12

  Resist the urge to snack on high-fat, high-sugar foods when you are hungry. To determine whether you are in fact hungry or if boredom is influencing your appetite, wait 15 to 20 minutes before eating a snack.

• 13

  Drink a glass of water while you tend to other things. If you are still hungry after 20 minutes passes, eat a low-calorie, low-fat snack, such as an apple with 1 tbsp. of peanut butter.