Overeating will destroy your weight loss unlike anything other, if you are serious about losing fat you must begin using effective measures to tackle overeating. In this post, I will go over 5 of my best methods to stop binge eating.

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5: Know your daily caloric and macronutrient requirements for losing fat

Overeating is context-based, what is considered overeating for one person might be undereating for another. Therefore, it is important that you calculate your daily caloric requirements for fat loss. Only after being aware of these numbers can we gain a conscious understanding of what is classified as overeating for us.

Don’t forget to also calculate your macronutrient requirements, although you only need to focus on ‘calories in vs calories out’ for weight loss being cognizant of the ratio of fats, carbohydrates, and proteins will yield better results regarding body composition.

4. Have high volume, high satiating-low calorie foods

You can imagine your daily caloric requirements to be like a bank account, if you withdraw more money then what you have (consume more calories than required) you are in trouble. It’s much easier to go overboard on the calories when you eat foods that are dense in calories. These foods tend to be sweets and chocolates, avoid these! Unless you have enough wiggling room, unfortunately, many of us do not.

Instead, put your focus on foods that are high volume and low in calories. These foods most frequently come in the form of vegetables, however, there are various meats that fit the criteria. It’s all about making smart choices and eating foods that keep you full for longer periods of time.

Here are some good choices:

  • Eggs (78 cal per large one)
  • Bananas (105 cal for medium)
  • Salmon Fish (175 cal per 3 oz)
  • Orange (45 cal for a small)
  • Cucumber (44 cal for a large)
  • Grape fruit (37 cal for half)
  • Steak 3-oz (100 cal)

3. Eat before you get hungry

Make sure you eat your food before you get hungry! If you wait for the hunger to develop, it becomes incredibly easy to overestimate your hunger and then overeat. A good practice is to schedule your eating daily, and ensure that you spread your meals throughout the day. It’s much easier to manage your calories when you don’t give yourself a chance to get hungry.

2. Eat slowly and mindfully

It usually takes 15-20 minutes for us to feel satiated after we begin eating, this means that if we eat quickly we will be more prone to overeating. To counteract this, it is wise to eat your food mindfully, this allows your body to digest the food properly and for you to gain a better gauge of your hunger. Mindful eating also has a nice by-product of allowing you to enjoy your food more, and be more grateful for it.

1. Drink water and not sodas

Drinking water helps you stay full as it fills up your stomach. The beauty of water is that it doesn’t have any calories! You can mix your water with lemon, cucumber and other low-calorie additives to add a bit of flavour. Try to keep away from sodas, these drinks are packed with sugar that will spike your insulin levels leaving you worse off. You should be drinking lots of water anyway during your fat loss journey so this is a no-brainer!