how to stop overeating

I have always had this problem of not stopping the eating process when I am full. I hate it! Even with portion control, I go up and get some more food and there is no way to stop myself. I am in the food moment. I know others have had this EVIL problem and I need some help. I always feel like I failed when I eat until full or after. After losing 20 pounds my stomach is smaller and can intake less and I still havent adapted!! How do I stop myself when I am full?

By the way, I have tried telling myself to stop while eating but that never works, so I am looking for any alternative to that:) Thanks to whoever helps me. I need it badly!

I drink a lot of water, shut myself in my room, or brush my teeth. Or do my nails, or put on lip gloss so I can't handle food. Doesn't always work, but it's worth a shot.

First, STAY STRONG! I commend you for the pounds you have already lost. I, on the other hand have a long way to go. Have you tried healthy snacking throughout the day? That will make you less hungry by the time meal time comes along. Also, maybe think of timing your eating. Your body will adapt to getting used to food at a certain time. It all comes down to will power. Will power to succeed in weight loss is surely a challenge. Do you find yourself overeating at everymeal? There has to be some meals that you eat a set portion and feel happy. Hang in there, and be sure to reward yourself when you don't overdo it!

also, I love mochi-chan's answer. my husband has tried to encourage me to use those tactics! good luck to all of us.

I am like this right before I go to work. I am on my feet for 8 hours with breaks if I am lucky so I feel the need to stock  up on food before I go to work like I am going to starve while I am there. Then on days I do not work my body wants food constantly because I overeat on the other days. Horrible

Where are you eating, and what are you doing while you're eating?

I will eat mindlessly while I'm watching TV. I'll be completely full, and I see someone on TV eating popcord, and I think, "Ooooh popcorn! I want some of that!" So I make popcorn, and I sit right back down, and I eat the popcorn and keep watching my TV show.

If this sounds like you, I would recommend a little behavior modification for you. Why not try this: from this moment on, you are only allowed to eat at the kitchen table when you are home. And when you eat, that is all you'll be doing. No tv. No radio. No internet. No iPod. Just you spending time fueling your body. You can drink as much water as you please while you're doing other things at home, but nothing else. I think that you'll find that having to STOP everything to go have that bowl of ice cream really won't be worth it. And eventually, you'll disassociate food from other activities, and you won't feel like you should be eating while you're surfing the web or whatever :).

Be patient with yourself, and you'll be fine!

Just wanted to add that I had read your profile and journal information, and that is why my post seems a little off-topic :)

Slow down. Slow way down.

Never do anything else while you're eating, just focus on the food. Chew slowly, pay very close attention to the texture and flavor, and don't swallow until there's nothing left to chew. Take a break after every bite--if you're using silverware, put it down, if you're eating finger food, put that down. Drink a sip or two of water between every bite. Don't take another bite until you consciously decide that you are still hungry. Try not to let your mind wander too much.

I was always afraid to act this way because of the whole "fatty obsessed with food" stereotype. Don't be afraid. Eating like this, you will be able to fully appreciate your food and be more satisfied with less.

Original Post by melangs:

Just wanted to add that I had read your profile and journal information, and that is why my post seems a little off-topic :)

 Thanks for taking the time to read my profile. Its looong... That's a good idea to eat awsy from watching tv. I do that all the time, in fac t, I plan it out so I can eat and watch tv!

By the way, for a second, when I saw your picture, I could have swore you were my cousin's girlfriend! Its so weird when you find someone's twin! Thanks for the advice everyone:)

Hi Funindasun,

I had this problem, when I losing 49 pounds, and this is what I learn to do from my TRAINER out all people.  She told me to start my day off with 46 grams of protein, and that will hold you down when it comes to over eating.

She also told me having protein all during the day a little here and there helps with the weight loss, and with controling cravings.

I got the Special K water mixes I use- they have 5grams of protein, and I also have another protein shake before dinner. I don't eat as much when I do this, and It really does help me. Not only that, but if I don't do It I can really tell, because  2hours before my planned dinner I' am going nuts.

My shut off time for food is 7pm. I don't even have my normal Mid-night snack like I use too.

7am or 8am- I will have a protein whey shake. Adding-1cup Skim milk, a little water to help with the mix, and one small cup of fat free yogurt.

10am My speical K protein water mix

12-noon... I love this I gotta have it.. Apples with 1 spoon of peanut butter to dip in This comes after the salad. Sometimes I will just go for crackers with the peanut butter, I only make 6 and have a fruit cup.

3pm I have 1 scoop all water whey protein shake.

6:15 I have dinner, not to choose when it comes to this part.. I fix one plate of food, and only eat half. Sometimes I'm not even hungry, but I eat it anyway. I eat just because I know I will want to eat it later, and I've been sticking with this new plan, and it works. The shut off time for my meals has always been 7, but that mid-night snack I use to have will kill that night time hunger edge.

Slow down.. 

Dont eat in front of PC/TV hmmm

Drink water

I actually sometimes im eating and forgot to get my water so i had to stand up and get it... It helps a bit.

Make enough food only for your portion side.. so there is no left over for you to get!

Here's a trick that works for me (and makes me feel pretty): if I have the urge to snack our of needless boredom, usually in the evenings, I will whiten my teeth. I use the daily Listerine strips, and they are minty. By the time the 'process' is over, I have found something else to get into besides food.

1. Plan out what you're going to eat.

2. Get all the food together that you are allowing yourself to have.

3. Eat and enjoy.

4. IMMEDIATELY stick some gum in your mouth.

I guarantee within a half hour your feeling of "hunger" will go away. When you are eating a meal and you still feel hungry when you're done, it is only because your body has not had proper time to catch up. Usually you will feel full within 20-30 minutes after your meal.

The following things worked for me

• Set the table and sit down to eat
• Measure and weigh portions and make sure they are adequate so that you aren't genuinely hungry
• Have larger portions of low calorie foods, like vegetables, and smaller portions of higher calorie foods, such as starches and proteins.
• Eat something like a green salad or clear soup before you start your main meal to take the edge off your appetite.
• When you are done, take your plate, rinse it and put it in the dishwasher, and walk away
• Try fixing single portions of high calorie foods without allowing for seconds.  In other words, if you are cooking for 4, make 4 servings of chicken or other meat.  Those who need more food can add something like bread or a beverage to their meal.
• Drink noth.ing but plain water with your meal

I hope this helps you as it did me

 

My "Eat Meter" is red today...some days I just don't think before I eat.  Fortunately, those days are the exception and not the rule.  I didn't binge or anything, I just ate a little too much here and a little too much there and it adds up, ya know.  I don't beat myself up...tomorrow is another day.

Make sure you're eating enough calories early in the day. People who don't eat breakfast have a tendency to make up those calories later on in the day, and I've noticed it with myself, too...if I skip breakfast, then I want to gorge on dinner. When I eat a good, filling, healthy breakfast, I'm much more satisfied with a simple, small dinner choice.

If you're having trouble heeding your body, put some fresh fruits or veggies on the table with your meal. (Veggies are a better option, and they have enzymes that will help digest your food, but I know not everyone is a veggie fan.) After your meal, snack on those fresh veggies until your brain gets the "I'm full" message. And mix it up a bit. Fresh veggies don't only have to be carrots and celery. Try different colored peppers or sugar snap peas. I even do fresh yellow squash and zucchini from time to time. Nice changes.

Remember, your body was built with the perfect measuring device, your stomach. When your stomach is full, you are full. A lot of times it's our brains that want to keep going. They think we are being deprived of something, or could be trying to fill an emotional need or to calm some stress. Learn to navigate the difference and to tell your brain "no" when your body has had enough.

Hope this helps! Good luck!

I suspect you have enough suggestions, but here is a crazy one I use and I have the exact problem you have. It happens in the even for me, the minute I walk in the door. tons of triggers.

I do plan.

I prepare a pre-dinner consisting of primarily carbs.

I love cooked cabbage, it smells a little like garbage but tastes good. Probably half a head, with some onions. Sometimes I cook asparagus instead. I cook it in "I can't believe its butter". I eat it slowly and give myself about an hour before main entree.

I crave this also, but when I am not eating properly I can't stomach the thought of it. That is my clue.

Oh, I do this also with zuccini and that is great.

I agree with the protein also, I eat 6 small meals and usually have protein with each.

I just started using the food log after two years on here and it really is motivating. I do very very well with bio-feedback or interactive feedback like this.

I am down from 245 four years ago and now at 175 and have been as low as 160. I am maintaining now and trying to control my fat/carb/pro ratio and attempting to get lean.

 

Good luck.

 

Here is a little something that someone else taught me!  I am a major over eater!  Love food!  Love it!  When I know that I've had enough but my mouth doesn't want to quit, I mess up my food:  like pour my drink in it or rub a napkin in it.  Do what ever to make it look totally disgusting and then it makes you not want to eat anymore.  It actually makes you feel kind of sick that you even ate it!  Kind of weird I know!

haha good idea! I think I will try it!