9 Tips to Avoid Overeating and Maintain a Healthy Weight

Overeating is a common issue that can lead to weight gain, digestive problems, and long-term health concerns. With busy lifestyles and tempting food options, it’s easy to lose track of how much we eat. But maintaining a healthy weight doesn’t have to be complicated. Dr Anjali Sharma, a nutritionist and wellness expert at NutriHealth Clinic in Delhi, shares practical tips to help you avoid overeating and stay on track with your health goals.

Tips to Avoid Overeating

Eat Mindfully

One of the simplest ways to avoid overeating is to pay attention to what and how you eat. Dr Sharma says, “Many people eat while watching TV or scrolling through their phones, which distracts them from noticing when they’re full. Sit down, focus on your meal, and chew slowly. This helps your brain register when you’ve had enough.”

Start Your Day with a Healthy Breakfast

Skipping breakfast can lead to overeating later in the day. Dr Sharma explains, “A balanced breakfast with protein, fibre, and healthy fats keeps you full and energised. Try options like poha, upma, or eggs with whole-grain toast.”

Control Portion Sizes

Large portions can trick you into eating more than you need. Dr Sharma suggests, “Use smaller plates and bowls to help control portion sizes. Also, serve yourself once and avoid going back for seconds unless you’re truly hungry.”

Stay Hydrated

Sometimes, thirst can be mistaken for hunger. Dr Sharma advises, “Drink a glass of water before meals to avoid overeating. Staying hydrated throughout the day also helps curb unnecessary snacking.”

Include Protein and Fibre in Your Meals

Protein and fibre keep you full for longer, reducing the urge to overeat. Dr Sharma recommends, “Add lentils, beans, nuts, and whole grains to your meals. These foods not only fill you up but also provide essential nutrients.”

Avoid Emotional Eating

Stress, boredom, or sadness can lead to emotional eating. Dr Sharma says, “If you’re feeling low, try talking to a friend, going for a walk, or practicing deep breathing instead of reaching for comfort food.”

Plan Your Snacks

Unplanned snacking can add extra calories to your day. Dr Sharma suggests, “Keep healthy snacks like fruits, nuts, or yogurt handy. This way, you’re less likely to grab unhealthy options when hunger strikes.”

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Get Enough Sleep

Lack of sleep can disrupt your hunger hormones, making you feel hungrier than usual. Dr Sharma explains, “Aim for 7-8 hours of sleep each night. Good sleep helps regulate your appetite and keeps your energy levels stable.”

Limit Processed Foods

Processed foods are often high in sugar, salt, and unhealthy fats, which can lead to overeating. Dr Sharma advises, “Stick to whole, unprocessed foods as much as possible. Cook at home using fresh ingredients to control what goes into your meals.”

Maintaining a healthy weight and avoiding overeating is all about making small, sustainable changes to your lifestyle. By eating mindfully, staying hydrated, and choosing nutrient-rich foods, you can keep your weight in check and feel your best.

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