How to stop overeating

11 Ways to Stop Overeating, According to Experts

Both physical or emotional triggers can lead to overheating — here’s how to sidestep them all.

We all have a different threshold for how much is too much, and the definition of overeating can vary depending on the situation. For instance, what you eat for dinner one day may be a normal amount for you — but it can seem like overkill if you also had a very large lunch or did a lot of snacking between meals.

In general, “overeating can be defined as consuming more food than the body can handle comfortably in one sitting, or consuming more calories than the body needs to function optimally on a daily basis,” says Eudene Harry, M.D., physician turned author of three books including Be Iconic. “This can leave us feeling bloated with a multitude of digestive symptoms and lead to weight gain.”

How do you know you’re overeating?

It’s not an easy question to answer without considering someone’s holistic lifestyle and health. Stefani Sassos, MS, RD, CDN, the Good Housekeeping Institute’s registered dietitian, says that if you’re feeling frequently uncomfortable after mealtime, or super tired, in addition to routine stomach aches, these are likely cues that you’ve overdone it. Your body’s fullness or satiety cues may also differ between meals you’re eating: «Certain foods like fruits and vegetables have a high water content and are packed with fiber that can fill you up quickly, making it difficult to overeat those foods. Other foods like cookies and cakes are more dense and may be easier to eat too much of,» she adds.

Sassos explains a majority of people end up overeating because they have waited too long in between meals or haven’t eaten enough during the day. Nutrition experts at the University of California Berkely have expanded upon what’s known as the hunger-satiety scale in the field of nutrition, which indicates that people should start eating just after they first notice their hunger. «By not waiting too long, it may make it easier to thoughtfully chose what you’d like to eat until you are satisfied, rather than overly stuffed,» experts share. To keep hunger levels in check, Sassos stresses that you’ll need to eat 2-3 regularly scheduled balanced meals throughout the day, in addition to nutritious snacks to avoid reaching the lower numbers on the chart.

It’s far from an issue to be overeating on occasion, especially during a momentous occasion like weddings, birthdays, or celebrations. But overeating can become a serious issue, Sassos stresses, when you routinely let yourself become ravenous or are under-eating to the point where you subsequently binge.

There are a number of physical and emotional factors that can lead us to that point. Being tired, stressed, hangry, unfocused as well as eating certain foods can cause us to overeat. «More frequently than not, overeating is very psychological and may not have much to do with active choices; if you’re sleeping well, staying hydrated, eating balanced meals and checking off other lifestyle boxes while still having this issue, it could be something psychological as well that is prompting you to overeat,» Sassos adds.

How to stop overeating:

The trick is to resolve those issues and adopt strategies to avoid overeating on the regular. Thankfully, with the help of our panel of diet experts, Good Housekeeping has plenty of tricks up our sleeve for you to start using now.

Remember, beating yourself up after experiencing an episode of overeating is not helpful. “Drop the inner critic and get curious about your overeating,” suggests Albers. “Ask yourself a series of questions like: What lead to the overeating right now? What would I do differently next time? What are some steps that would have prevented the overeating?” This turns the situation into a teachable moment that you can use to avoid overeating in the future.

5 Reasons You Might Be Overeating (That Have Nothing to Do With Willpower)

We’ve all been there: You’re trying to stick to a healthy eating schedule, you have all your meals prepped for the week, and then, come lunchtime, you’re absolutely ravenous and all your plans to eat well have been thrown out the window. It’s so easy to feel frustrated with yourself when this happens—and want to throw in the towel altogether. After all, this just means you’re going to fail. It means you just don’t have the willpower needed to keep going. Actually, you couldn’t be further from the truth. So, how to stop overeating?

There can be many factors, or even a combination of factors, that lead to overeating. “I think it’s important to notice when you are overeating or you’re getting to a point where you feel uncomfortably full after meals,” says Painter. Then, “non-judgmentally look at exactly what you’re eating and why you might be overeating to see where you can make small, compassionate changes.”

While diet culture may have influenced you to believe that you’re a failure if you don’t stick to a certain way of eating, lifestyle can be the biggest contributing factor when it comes to overeating. In fact, depending on the day, or even the time of month, you may be hungrier than usual, and that’s perfectly okay. “The issue comes when people feel guilty after they overeat, and either try to starve themselves or give up eating healthy altogether,” says Painter.

How to stop overeating (and why we overeat)

Below are some reasons that may be contributing to your overeating, along with Painter’s suggestions on what you can do—no willpower required. He says, “This is when you need to show your body compassion the most, and really get down to the root causes of why you’re overeating in the first place.”

Not sleeping enough at night

You wouldn’t think it, but your sleep completely affects your appetite. A single night of disturbed or inadequate sleep increases the production of the hormone ghrelin, also called the hunger hormone, and decreases leptin levels, or the satiety hormone. “Leptin signals to the brain when we are full, while ghrelin stimulates appetite,” says Painter. “And not getting adequate sleep, even one night of poor quality sleep really skews that delicate hormone balance.” Painter recommends aiming for at least eight hours of uninterrupted sleep per night.

However, if you find that that’s an issue for you, taking an audit of your sleep hygiene to see where you can improve can be very beneficial. “Blue light —the kinds that emit from screens—affects people’s quality of sleep, even in the subtlest of ways,” explains Painter. “Avoid screen time 30 to 60 minutes before bed and instead opt for a relaxation routine that feels very nourishing to your soul—whether that’s engaging in a bath, reading a book, spending time with your partner or even journaling—can help,” adds Painter. “There are a lot of different ways that we can unwind to achieve a quality night’s sleep.” If you’re struggling to find a sleep routine that works for you, Parsley’s clinicians and health coaches can help you find one that’ll improve your quality of sleep with ease.

Being too restrictive with eating

Eating healthy is great, but are you starving yourself to a point where your diet is becoming restrictive? “A 1944 study called the Minnesota Starvation Experiment actually showed that restriction has significant health implications, and most importantly, may lead to weight cycling and yo-yo dieting,” says Painter. Essentially, after the timeline of restricted eating, mentally and physically healthy men developed an unhealthy relationship with food, eating way more than they normally would, and even becoming obsessed with food, due to the psychological effects of food restriction.

“When we restrict too many foods in a short period of time, it may lead to uncontrollable desires for those particular foods, just based on our biology,” says Painter. “The support of a professional can be really helpful to help improve your relationship with food. It’s more beneficial to work with a therapeutic diet you can stick to in the long run, as that is sustainable and won’t lead to short-term weight loss at the expense of your mental health which often a lot of restrictive diets tend to sell us on.”

You can also do a quick check-in with yourself: Are you restricting foods you love? Are you focused on eating a specific number of calories? Are you cutting out entire food groups, like non-refined healthy carbs, leading you to crave huge bowls of pasta whenever you’re out with friends? Do you skip meals? If you answered ‘yes’ to any of the above questions, chances are, you are over restricting. Working with an expert can help you create a sustainable plan that you can stick to overtime, which will get you the results you want without having to go overboard.

Chronic stress

“Stress management does not need to be elaborate, it does not need to be expensive, and it also does not need to take a long time,” she adds. “It can be really simple, accessible, and convenient. We just have to know that we have those tools in our back pocket that we can pull out at any point in time.”

Not being in touch with hunger cues

Eat when you’re hungry and stop when you’re full—sounds easy enough, right? Well, it turns out it’s more nuanced than that. “Many times, you could just not really be hungry—you could be thirsty, stressed, tired, or any number of things,” says Painter. “And to really know whether you’re hungry or not, you need to pay attention to your body’s internal cues.”

According to Painter, paying attention to those cues is what will truly allow you to understand what your body’s trying to tell you. To do this, Painter relies on intuitive eating (IE), a self-care eating framework rooted in respect for all bodies. IE teaches you to develop interoceptive awareness, or attunement to the body’s internal cues to help us decipher when to eat, how much to eat, and what to eat. “Intuitive eating is a really great way for us to get in touch with our hunger and fullness cues, to make peace with food, and to give ourselves unconditional permission to eat when our body wants us to eat,” she says. “It creates this very trusting, loving, respecting relationship with ourselves in which food fear and the obsession with our bodies/food dissipate because we’ve given ourselves space and the kindness to create peace with food and our body.”

In fact, intuitive eating has almost 150 evidence-based studies validating its impact. However, listening to your body’s cues after a lifetime of ignoring them can be hard to do, which is why Painter says it’s important to reach out to a professional first who can support you in developing body literacy and provide you tools to build a healthy relationship with food. Parsley’s health coaches are one example of a type of professional who can work with you on developing body literacy and help you establish a healthier relationship with food.

Not fueling yourself properly after working out

If you don’t eat after a workout (or if you eat the wrong combination of food or too little), you’re actually doing your body a huge disservice—and affecting your hunger levels for the entire day. “After activity, your body needs to be refueled 30 to 60 minutes post-workout, with both carbohydrates and protein for optimal recovery.” Basically, after we work out, our muscles use up their glycogen or stored glucose which is the body’s preferred fuel source, especially during high-intensity workouts. This results in the muscles being partially depleted of glycogen, and the best way to fuel them is by replacing them.

17 Reasons You’re Overeating (And How to Stop!)

Lack of sleep. Stress. Crazy-demanding cousins/in-laws/parents. Hormones. All of these factors can add up to one big bucket of ice cream or takeout box of pizza when the overeating gear kicks into full drive.

Read on for top nutritionists’ tips for the most common culprits of overeating and how to conquer them. And if you happen to be diving into healthy foods instead of Chips Ahoy, you’ll still want to be mindful of your portion control beware of the healthy foods to eat in moderation. Plus, try our best Eating Habits to Lose Abdominal Fat As You Age.

You’re Surviving on Just Salads

We’ll never argue with slipping more cruciferous veggies and dark, leafy greens into your diet, but you could technically be doing it wrong. «Sure, in theory, this is a great thing since vegetables are low in calories and packed with nutrients,» explain The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. «The problem is if your salad mainly consists of greens without some more substantial, energy-providing carbohydrates to fuel your brain and muscles or protein to keep you feeling satisfied. Without those, this will make you tired and hungry soon after and crave more fuel, which means you’ll be prone to overeating.» To fix this: «Add a small portion of a quality carbohydrate like quinoa, beans, sweet potatoes, corn or peas to your salad and some healthy protein like eggs, beans, chicken, shrimp or edamame.»

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Pringles and Skittles Are Lying on Your Counter

Putting the wrong foods in easily-seen, easily-reached places is one surefire way to urge on overeating. «Ever heard of ‘out of sight, out of mind?’ Well, you can’t eat the things you don’t have, and you’re less likely to eat them if they aren’t right in front of you,» says Rebecca Lewis, RD for HelloFresh. «Instead, place bowls of fruits and veggies out on the counter and ditch the display of unhealthy snacks.» Pro-tip: Make sure none of the unhealthiest foods on the planet are on your counter, fridge, or a stone’s throw away from your kitchen to avoid overeating them.

You’re a Multitasking Master

This is one champion title you don’t want to rock. «Eating in front of the computer, TV, in the car, or while reading a book are all things we love to do,» says Kimberly Gomer, RD, Director of Nutrition at Pritikin Longevity Center and Spa. «But our stomachs have ‘stretch receptors.’ When food hits our stomachs, the stretch receptors send a signal of satiety to our brains saying ‘You’re full!’ This signal does not work if you eat while distracted. Studies have shown that you can easily take in hundreds of extra calories simply by not paying attention.» To avoid this overeating pitfall, practice mindful eating. Turn off any distractions around you, sit quietly, and focus on all the aspects of your meal when you eat. «It can change your entire eating experience in a positive way and be a major tool in avoiding overeating,» says Julieanna Hever, MS, RD, CPT, a plant-based dietitian, and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition.

You’re Not Sipping Enough H2O

«The brain confuses thirst for hunger and you wind up overeating when a glass of water would have nipped your ‘hunger’ in the bud,» offer The Nutrition Twins. It’s easy to outsmart this sneaky but common source of hunger pangs, though: «Carry a water bottle with you and sip it throughout the day and make an effort to drink at least one cup of water with meals and a cup before!»

You’ve Got Food Fatigue

File this under amazing: «Because we make approximately 200 food choices each day, we get fatigued towards the end of the day,» comments Hever. «Meal planning is optimal to help you gain control of your overall food intake.»

You’re Noshing on Processed Foods

Many of us are literally eating food that is chemically-engineered to trick your brain into thinking you’re still hungry. «Essentially, these foods are calorically dense but lack actual nutrition. So, you have to eat more and more of the food before your brain gets the message that you are actually full,» shares Lewis. «Additionally, these types of foods are heavily processed and filled with the specific additives, flavorings, and textures that keep you coming back for more and more. Instead, eat fruits and veggies first [like the best veggies for weight loss, before you reach for the boxed and bagged stuff.»

Something is Driving You Next-level Insane

Maybe it’s your job, your spouse, your house hunt…whatever it is, it’s got you feeling super stressed out. «Stress kicks up your cortisol levels into high gear, which promotes hunger and overeating. Over a period of time with elevated cortisol levels, you are at an increased risk for weight gain,» offers Hever. «Try emphasizing stress management techniques such as meditation, walking, or talking to a friend or therapist to help you deal with the underlying issues promoting stress.» May we suggest test-driving these 5 foods that fight stress?

You’re Hitting the Gym Too Hard

You Crossfit rockstar, you. We’re all about breaking that sweat, but sometimes it could backfire on your appetite control. «It’s great to exercise, and to challenge yourself, but some people push themselves so hard that it triggers an insatiable appetite,» say The Nutrition Twins. «If this is you, experiment a bit to see what will slash your appetite. For some people, it means exercising with slightly less intensity but going slightly longer. For others, it means possibly stopping doing your typical interval workout 10 minutes earlier and just continue at a slightly lower intensity.» You should continue to challenge yourself, but test yourself and journal the results to see what may trigger a ferocious appetite. And be sure to drink plenty of fluid during your exercise so that it’s not dehydration that’s making you think you’re hungry.

You’re Not Sleeping Enough

Ever notice that you’re ravenous the day after you didn’t sleep well? You’re not alone. «Research has shown that missing even just a single night of sleep can really wreak havoc on the way your appetite hormones work,» says Lewis. «Even just a single night of poor sleep can make you feel hungrier than usual the next day. Instead, make sure you are getting six to eight hours of sleep a night. Start by turning down lights and powering down your electronics about an hour before bed.» Hever adds: «Try to maintain a consistent sleep schedule and prepare for occasions when this may be challenging (such as during travel or stressful periods) by meal planning and tuning into true hunger and satiety signals.» And be sure to avoid these foods that keep you awake at night.

You’re Craving Comfort

Tempting as it may be, it’s key to avoid food that works as a cradle of coziness rather than fuel for your body. «Because of the deep symbolism and memories attached to certain foods—typically rich, celebratory foods associated with family gatherings and holidays—it may seem soothing to reach for these foods to satisfy an emotional need for connection or to ameliorate feeling of sadness or longing. Try reaching out to loved ones and friends when you feel this way,» suggests Hever. It’s also helpful to learn smart swaps that turn comfort foods into lighter fare.

You’re Skimping on Fiber and Protein

You know you need fiber and protein for healthy, permanent weight loss, but a big reason is because not getting enough can put you at risk for overeating. «They keep you feeling satisfied because they take longer to digest,» say The Nutrition Twins. «You should never have your meal without adequate protein and fiber. Cut back on some of the cereal and have a Greek yogurt at breakfast; make sure your salad at lunch has chicken, shrimp or tofu; as your snack, skip the pretzels and try veggie crudites and hummus; and cut your pasta dinner in half and add lean protein like seafood or grilled chicken with a bunch of your favorite veggies tossed in.» 6254a4d1642c605c54bf1cab17d50f1e

You’re Bored

Or sad. Or upset. «Emotional eating is a real thing that unfortunately starts as a habit when we’re kids,» says Lewis. «We’ve all seen the screaming kid who will only be quieted down by candy. Adults have this same behavior; they reach for ‘guilty’ pleasures that they think will give them a boost. Instead, take a five-minute walk, call a friend, or try some deep breathing.»

You’re Banning a Food or Food Group Your Body Craves

«As registered dietitians, we find that some of the most well-intentioned healthy eaters overeat other foods as they attempt to avoid the one food they want. Instead of just having the cookie they crave, they have a serving of yogurt, a handful of whole-grain crackers, some fruit, and more. Before they know it, they’ve overeaten. Yes, it was healthy food, but they’ve consumed a lot of calories and still don’t feel satisfied,» comment The Nutrition Twins. What to do instead? «Allow yourself to indulge in one pre-determined portion of the treat, such as a small cookie, a square of dark chocolate or half a cup of low-fat ice cream. The key is to know in advance how much you can have. Fill up first on a healthy meal with satisfying protein and fiber so that you don’t overeat out of hunger.»

You’re Skipping Meals

Just because your lunch hour whizzed by, doesn’t mean you might as well wait until dinner. «Most people should not go more than four to five hours between meals,» Lewis says. «Waiting too long to eat can lead to a drop in blood sugar. Once the ghrelin hormone has been released, the lack of food will inevitably lead to hunger cravings that make you over-indulge. Instead, watch for clues: If you notice yourself getting more irritable, hunger may be the cause. Take a break and find a healthy snack to relieve your hunger and balance out your blood sugar levels. Be sure to keep grab-and-go snacks on hand.»

You’re Eating Like You’re in a Race

Let’s call it the Ugh Moment. It’s when you’ve eaten too fast and too much and all of a sudden are like, «Ugh.» We’ve been there, too, and the answer is to slow down. It takes time for the signal from your stomach to get to your brain that you’ve just eaten. «Without that signal, we’re inclined to keep eating until we are full and then end up stuffed,» says Lewis. «Instead, slow down, put your fork down between bites, try to stretch your meal to be a full 20 minutes, and stop eating when you’re medium-full.»

You’re Not Being a Label Sleuth

«How many of us are guilty of rewarding ourselves after a super intense workout at the gym—only to find that even after working out, you’re still gaining weight? This is because we tend to overestimate the good stuff and underestimate the bad stuff,» explains Lewis. Instead, learn to read labels, pay attention to portion sizes, and reward your efforts with healthy foods that are nutrient dense instead of just calorically dense. Test yourself: 8 confusing labels and what they actually mean.

You’re Not Gauging Your Fullness Level

Similar to previous tips, this one is all about being mindful. «We teach our clients at Pritikin the skill of Mindful Eating. This means paying attention to hunger and satiety and using a hunger scale to determine when to start eating and stop are key,» suggests Gomer. Check out easy ways to eat mindfully and start incorporating them into your daily life for more ways to be more tuned in to how full your tank is.

How to Stop Overeating: 10 Tips to Avoid Eating Too Much

Sometimes eating too much is simply an instance of your eyeballs growing bigger than your stomach at a buffet, potluck, party or holiday meal.

Other times, overeating is a pattern rather than the exception.

How much is truly too much? And if you are indeed at that point, how do you cut back?

«Overeating is eating beyond what’s needed to fuel your body,» says Kylie Arrindell, a wellness dietitian at Houston Methodist. «Whether intentional or not, we all do it at some point. The short-term symptoms of overeating are often just related to stomach discomfort, but there are long-term consequences of overeating which, over time, can negatively impact your health.»

This means it’s important to recognize whether you’re overeating and, if you’re doing so frequently, take steps to reduce the behavior.

What are the signs of overeating?

Am I overeating?

That seems like it should be something fairly easy to answer. Perhaps by counting calories?

But Arrindell points out it’s not that easy.

«The amount of calories you should be eating per meal is a very individualized number,» says Arrindell. «People have different health goals, needs and conditions, so it can be difficult for you to determine your optimal calorie intake on your own. Additionally, counting calories might not resonate with you in a positive way.»

Plus, calories aren’t a great measure of whether you’re eating mindfully and whether you’re stopping when you’re satisfied, two of the most important components of properly nourishing your body that can also help you understand if you’re overeating.

With that in mind, the actual signs of overeating may include:

«Those are the short-term signs and symptoms of overeating, but there are long-term indications, too, including unwanted weight gain, difficulty losing weight and prolonged digestive discomfort,» Arrindell adds.

Fortunately, these particularly noticeable signs can be powerful reminders that it’s time to take action. But Arrindell points out that there are also detrimental health impacts you may not notice yourself — although they will likely show up in your blood work.

«Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease,» warns Arrindell.

How to stop overeating: A dietitian’s top 10 tips

If you recognize the signs and are ready to take action, here’s what Arrindell recommends to help you avoid overeating:

1. Familiarize yourself with recommended portion sizes

Portion size is critical.

To keep your eyeballs in check, take advantage of nutrition food labels and reputable sources’ recommended amounts of foods. These guidelines aren’t perfect, but they can help set the baseline for what a realistic serving size looks like — usually hard to guess on your own. Knowing the recommended amount also helps you stay accountable for how much you should be eating.

And — speaking of accountability — you might also try eating off of a smaller plate.

«The plates we serve our food on are usually pretty large, so even just something as simple as decreasing your plate size can really help you stick to more appropriate portion sizes and avoid overeating, especially for those who have been taught to finish everything on their plate,» says Arrindell. (She notes you don’t actually have to eat everything on your plate.)

2. Include a fiber source with meals and snacks

«Fiber is helpful for satiety, the feeling of fullness after eating,» says Arrindell.

For instance, let’s compare a plate of roasted vegetables versus several pieces of cheese. Both may contain the same amount of calories, but the roasted veggies are more likely to fill you up because they contain fiber — whose feeling of fullness can help reduce overeating tendencies.

Since cheese is less filling, you may have to eat more than your body actually needs before you physically feel full and your brain realizes you’re not hungry anymore.

3. Avoid skipping meals

Intermittent fasting — the foundation of which is skipping meals — is a trendy diet right now, but for some people, it may lead to a feast-or-famine mentality that inadvertently leads to overeating.

«Skipping meals can cause intense hunger, which, for many people, tends to result in episodes of overeating once you do finally eat,» warns Arrindell. «Instead, I recommend eating healthy snacks between meals or eating smaller meals more regularly throughout the day.»

4. Know and limit the foods that are easiest to overeat

We’ve all wondered if there are foods we should write off completely. Just give us the list!

But here again, Arrindell says it’s not that simple.

«Everyone has their own individual preference on the foods and drinks they enjoy most, so advice on which foods to keep your eye on will vary from person to person,» says Arrindell. «Keeping a food journal can provide you with insight into your own eating habits, a helpful tool for identifying which foods you struggle with the most.»

That said, Arrindell says that most people tend to overeat calorie-dense foods or processed foods they view as treats, including those high in:

And while Arrindell says there’s no food you should overeat — since even too much of something healthy, like fiber-rich veggies, may cause unwanted digestive distress — she adds that she doesn’t often hear of someone who regularly overeats broccoli or asparagus. Wink, wink.

5. Stay hydrated

«Cues for thirst can often be mistaken as hunger cues,» says Arrindell.

Especially when you’re feeling hungry or craving a snack at a time you shouldn’t, just taking a few sips of water can help you determine whether you’re actually hungry or just thirsty. And keeping up with your water intake throughout the day may help you completely sidestep those tricky hunger pangs that aren’t actually due to hunger after all.

6. Be mindful about why you’re eating and pay attention to hunger cues

There are a lot of reasons you might want to eat, but there’s only one you need to: nourishing and energizing your body.

From «I think I need a snack» to «It’s dinner time,» be sure you’re not falling into the trap of eating mindlessly just to eat.

«If you aren’t paying attention to the actual snack or meal you’re eating and why you’re eating it, chances are you’re not really paying attention to your body’s cues for appetite and hunger either,» says Arrindell.

When you’re not in tune with when it’s time to stop eating, you’re more likely to overeat.

«Being mindful about your meals and what you’re eating is important since paying attention to your body’s cues can help you connect to the process of enjoying food as a way of nourishing your body,» explains Arrindell.

7. Slow down

Crucially, not overeating also means actually stopping when you’re approaching feeling full. Portion sizing can help, but, ultimately, slowing down your meal and paying attention to how you actually feel is one of the best ways to avoid overeating.

The goal is to give your food-filled stomach and hungry brain time to re-sync with one another. In fact, it can take as long as 20 minutes for your stomach to let you brain know it’s full.

«A lot of us scarf down meals in half that time or less!» says Arrindell. «If you find yourself overeating at meals, try to find ways to slow down the process. For instance, you might try eating with your non-dominant hand or putting your fork down between bites.»

8. Rethink that second serving

«Maybe you really are hungry and need that second helping, which is okay,» says Arrindell. «But my advice is to wait 5 to 10 minutes before you get another serving and to make sure your additional serving is mostly the good stuff — more vegetables, for instance.»

9. Turn off your TV

A great way to help encourage paying attention to how you feel after eating is to make snack time and mealtime a distraction-free experience.

«Turning off your TV and sitting down at the table is a great place to start,» says Arrindell. «Eating without distractions brings us back to the concept of connecting to the process of nourishing your body, which is what your food is actually meant to do.»

10. Give yourself some grace

Whether you hit a roadblock as you’re getting started or when the holidays come around, know that fighting back against overeating takes patience and compromise.

«Allowing yourself to have foods that you really enjoy in moderation is helpful because then you’re not tempted to overindulge on them later,» says Arrindell. «Giving yourself grace not only provides a little bit of wiggle room in your diet, it’s also sometimes the missing piece for people when it comes to maintaining healthy eating patterns that can help reduce the chances of overeating.»

Why am I overeating?

Sometimes overeating just happens on occasion. This is especially common on occasions where you have access to more food than usual (*cough* Thanksgiving).

Other times, it becomes a pleasurable yet unhealthy habit that reinforces itself over and over — as habits do. The steps above, given time, might be all it takes to break the habit.

In some cases, however, there could be a more complicated reason you’re overeating.

«When it’s happening habitually, that’s when it’s time to take a look into why you’re overindulging more often than usual,» explains Arrindell. «There could be some underlying reasoning behind why it’s become a habit.»

For instance, you could be using a food solution to fight an emotional issue — sometimes referred to as emotional eating. Recognizing this behavior and better processing your emotions are important steps in your journey to reduce overeating.

Lastly, in the most extreme cases, overeating might also be a sign of something more complicated: binge eating disorder.

«If you find yourself overeating often, talk to your dietitian or doctor,» recommends Arrindell. «Overeating can be closely associated with binge eating tendencies, which is not something you have to navigate on your own and it is treatable with the right help.»

How To Stop Overeating When Working From Home

Greek physician Hippocrates said, “Let food be thy medicine, and let medicine be thy food.” Yet in this modern age of working from home, food seems to be more of thy distraction, emotional outlet, stress supporter, and so on.

Whether you’re a seasoned remote worker or new to home office obstacles, it’s common to grab at snacks when work gets overwhelming or uneventful. For the sake of your long term health (and pant size) it’s vital to develop ways to manage your food intake.

So how do you stop overeating when working from home? As a nutrition professional and coach, here are my 8 tips:

Set an eating schedule

Prepare simply

Eat away from your workstation

HALT before you eat

Eat mindfully

Keep a food journal

Practice intuitive eating

Don’t forget drinks

Let’s dive into each of these points further so you can work from home and continue to maintain healthy eating habits!

Before we get started, please note that this content is for educational purposes only. If you or someone you know has an eating disorder, please contact your physician and mental health expert for support.

Why Am I Eating SO Much?

It’s common for erratic eating behaviors to develop as a result of feeling penned up or overwhelmed with work and life. Eating tends to be one of the first behaviors that we alter.

But before getting hard on yourself for frequenting the fridge, recognize that you’re not alone.

Half of which report doing so at least once a week. And thirty-three percent of adults say they do so because it helps distract them from stress.

Also note that it’s not all about willpower. There are also physiological reasons why you may get cravings during times of change.

When your fight-or-flight system is activated, your adrenal glands pump out stress hormones such as adrenaline and cortisol which bring on the snack attacks.

So, the best thing you can do is cut yourself some slack, appreciate the fact that you’re doing your best, and take a breath (do it with me now) before diving into discovering what works best for you.

Set an Eating Schedule

Setting a regular eating schedule will be one of the most important things you can do.

Circadian rhythms are physical, mental and behavioral changes that follow a daily pattern. Developing a consistent eating schedule that mimics this cycle will help your appetite and metabolism, including blood sugar, hormones, digestive wellness, and sleep.

Evidence suggests that timing of when you eat is critical, in addition to what and how much you eat.

An Obesity Journal study found that when overweight and obese women on a weight-loss diet for three months, those who ate most of their calories at breakfast lost two and a half times more than those who had a light breakfast and bigger dinner.

Aim to eat breakfast within an hour of waking up. Then plan your meals for the day, spaced about 3-5 hours apart.

You’ll get into your own groove depending on when you’re working, but here’s an eating schedule suggestion:

Breakfast: 8am

Lunch: 12pm

Snack: 3pm

Dinner: 6pm

If you’re the type who tends to forget to eat, set a reminder on your calendar or phone. Without a schedule, you’ll be much more likely to mindlessly eat (more on this to come) or wait too long before eating, which can lead to overeating.

Prepare Simply

One barrier to preparing a healthy meal when working from home can be feeling overwhelmed by the amount of time it takes to prep a meal, especially when you’re used to grabbing something on the go.

The key is to prepare in advance. This way when you’re hungry and short on time, you have a wholesome meal ready to reheat.

Here’s some simple meal ideas (10 minute or less prep) of what you can use a batch of brown rice for:

Stir fry: pan fry rice with tofu and bok choy

Burrito plate: rice, beans, salsa and lettuce

Egg bowl: serve over easy or hard boiled eggs on grilled veges and rice.

Fooducate recommends keeping meal ingredients simple. Rather than building a meal with multiple vegetables, aim to focus on one. Even if it’s a carrot or two or one head of lettuce, it’s an easy start to get you prepping.

In each meal, include protein, healthy fat, complex carbohydrate, and some form of fruit and/or vegetable.

Eat Away From Your WorkStation (and Television)

Have you ever been at the movie theater with a big bag of popcorn that seems to disappear in thin air? Multitasking while eating can prompt you to eat more.

If possible, set up a designated eating area that’s separate from your desk. If you absolutely can’t step away from your desk, at least close your computer for a few minutes while you eat.

HALT Before You Eat

“HALT” stands for hungry, angry, lonely or tired. This is a common slogan used in recovery communities including Alcoholics Anonymous and Overeaters Anonymous. But it can be applied to general overeating.

Before you reach for a food when you’re not really hungry, take a breath, “HALT” and ask yourself which of these reasons you’re wanting to eat.

Hungry: If you are physically hungry, honor your body’s natural response and eat a healthy meal or snack. When you sit down for a meal, you want to be hungry but not ravenous. Not sure? Check out WebMD ’s hunger rating scale. And keep in mind that if your eating has been chaotic lately, it may take some time to re-regulate.

Angry: Munching and crunching on snack foods because you’re mad at your boss or partner may feel good for a brief period of time. But it won’t get rid of why you feel angry in the first place. Plus, you may end up feeling more guilty and mad at yourself afterwards. Can you think of another way to let off some steam? Perhaps taking a walk, journaling, or sneaking in a quick workout.

Lonely: No matter how yummy a food is, it won’t fill the need for human connection. If you’re feeling lonely, have a quick chat with a coworker, send a message to or call a friend or family member, or schedule a facetime or skype date.

Tired: It’s common to crave food (especially the carby sweet stuff) when your body is tired. This is due to the need for extra energy. Research shows that sleep deprivation causes appetite regulating hormones to get whacked. If you can, take a quick power nap and if it’s nighttime, head to bed.

Eat Mindfully

Unfortunately today’s society thrives on over productivity which may mean you’re not used to just eating. If you’re not used to eating mindfully, it can feel very strange at first. But start by taking small steps.

Mindfulness is the focused act of being present without judgement. Basically it’s being aware to the best of your ability of the sensory, emotional, and physical things you’re experiencing in this moment.

In terms of eating, it includes noticing what the food looks like, smells like, tastes like, and feels like. For instance, if you ate an apple right now, maybe the colors are red and yellow, the smell is a bit acidic, the taste is sweet, and the feel is crunchy.

Pretend that you’re a scientist, exploring a new food. The key is to be mindful without any preconceived judgements whether the food is “good” or “bad” for you.

Keep a Food Journal

Something that can help increase your mindfulness when you eat is keeping a food journal. Several studies have suggested that when people keep a food journal they are more likely to be successful in losing weight and keeping it off.

Even if weight loss isn’t a goal of yours, keeping a journal increases awareness of what, how much, why, and the results of what you’re eating. It helps you be accountable for what you’re putting in your mouth as well as how it makes you feel, in terms of energy, hunger and fullness.

Practice Intuitive Eating

Intuitive eating is similar to mindful eating.

It relies on your internal hunger and satiety cues, giving you unconditional permission to eat what you really want, while addressing the emotional reasons that motivate your eating, guiding your eating back to your body’s natural instinct.

Don’t Forget Drinks

Calories from drinks are one of the fastest ways to tack on extra calories. Fluids don’t provide the same feeling of fullness or satisfaction as eating solid foods. Basically your body doesn’t register the calories that come from drinks.

Harvard Health summarized the shocking effects of drinking your calories by stating, “the more ounces of sugary beverages a person has each day, the more calories he or she takes in later in the day. This is the opposite of what happens with solid food…:” Meaning, that drinking calories can actually increase the amount you consume.

Same goes with artificially sweetened drinks. Even though they don’t contain calories, some studies have shown that artificial sweeteners can stimulate appetite in the brain.

On the flip side, dehydration can make you feel hungry. Keep a water bottle or cup next to you as you work. Make it interesting by squeezing some lemon juice in it. Or if you enjoy tea, get creative and create your own version with fresh mint or ginger.

Final Thoughts

Nutrition and your relationship to food is highly individual. What works for someone else may not work for you. Everyone has a unique relationship with food and a unique way of eating, so know that there’s no real right or wrong way to eat.

When you’re new to working from home, it can take a few weeks of trial and error. You may find yourself using food as a coping tool but then start to recognize how bad it makes you feel. This is all part of the process.

Give yourself some time to adapt and be kind to yourself. When you add on unnecessary stress, such as telling yourself that you’re “bad” for eating a certain way, it will only make the problem worse.

It’s not about depriving yourself, it’s about finding balance and what makes you feel your personal best as you work towards your health-related goal.

About The Author

Lisa is a registered dietitian nutritionist (RDN) with over 15 years of experience in nutrition, fitness, and mental health coaching and education. She studied Foods and Nutrition at San Diego State University and earned a Master of Science in Holistic Nutrition at Hawthorn University.

Having certifications and experience in group exercise, intuitive eating, coaching and psychotherapy, and digestive wellness, she’s enthusiastic about the relationship between the body and mind.

She’s dedicated to helping people understand how to implement healthy habit change, while gaining a deeper understanding of what makes them feel their personal best.