7 Tips to Stop Overeating [Infographic]

September 2019

Use these helpful hints on portion control and more to help you eat just the right amount of food for your body.

Living in an age of abundance means we have access to a wide variety of delicious foods—and it’s perfectly healthy to want to enjoy them! To balance this enjoyment with your body’s nutritional needs, you can use various portion control strategies. These seven tips to stop overeating will let you get in tune with your body and feel full without sacrificing your favorite flavors:

  1. Practice mindful eating
  2. Start with water & veggies
  3. Learn your body’s signals
  4. Adjust eating based on your lifestyle
  5. Avoid eating in front of the TV
  6. Try simple ingredient swaps
  7. Make a meal-prep plan

Keep reading below for more on implementing these tips to stop overeating.

These tips to stop overeating include portion control and other helpful hints.

Practice mindful eating

Mindful eating is all about nurturing your relationship with food. According to the Center of Mindful Eating, this practice centers on knowing which foods your body craves for optimal wellness, using all your senses to eat, and tapping into physical hunger and satiety clues. Check out more of our tips for mindful eating here.

Start with water & veggies

Water and vegetables are both great examples of mealtime options that add a lot of volume to your stomach without ramping up the calories. Water delivers healthy hydration that aids digestion, flushes body waste, and lets minerals and nutrients dissolve so they can be distributed throughout the body. Veggies are rich in fiber, which increases your body’s satiety and will help you use portion control on the richer parts of the meal. Additionally, you get to enjoy all the other health benefits of the various plant compounds, antioxidants, vitamins, and minerals found in vegetables.

Learn your body’s signals

Meeting your body’s needs means taking cues from its signals. However, sometimes we can interpret these signals wrong, like confusing hunger with thirst. Or, you might be tempted to snack for a reason other than hunger, like boredom, stress, or seeing a picture of food that triggers a craving. This tip to stop overeating focuses on developing awareness about how you feel. When you want to eat, pause for a moment to evaluate your body’s signals. Then, drink a glass of water to check if it’s thirst instead. While you’re eating, check in with yourself to decide when you feel satisfied—you don’t have to finish your plate if it would make you uncomfortably full.

Adjust eating based on your lifestyle

Throughout our lives, it’s essential to re-adjust our eating habits to match up with our evolving needs and lifestyles. From adolescence to post-menopause, nutritional needs change as we age.  As calorie needs decrease, you may want to eat more whole foods that are rich in nutrients. If you have an active lifestyle, there’s more wiggle room in daily calories. However, you might want to pay extra attention to the amount of protein and complex carbohydrates you’re eating for steady energy.

Avoid eating in front of the TV

Studies show that distracted eating can cause you to take in more calories than you might realize. The TV is one of the biggest culprits since you can lose yourself in the story and remain only peripherally aware of the bag of chips you’re working on. If you must have the TV on when you’re eating, use a measured approach for portion control. For instance, prepare 100-calorie snacks you can enjoy in front of the tube. About 20 raw almonds, an apple or banana, 3 oz. of canned tuna, or 2 cups of popped popcorn fit the bill. There are many other healthy snacks you can munch on too. When it comes to meals, it’s best to eliminate distractions to help you better focus on your body’s satiety signals.

Try simple ingredient swaps

This next tip to stop overeating is about satisfying your cravings while eating the right kinds of foods. There are a lot of things you can do to make your favorite meals more nutrient-dense and less caloric. For instance, our holiday recipe swaps have you covered for those calorie-rich fall and winter gatherings. For the rest of the year, you can use other healthy ingredient swaps like zoodles instead of noodles, seltzer over soda, avocado or applesauce instead of butter, brown rice instead of white, and so on. 

Make a meal-prep plan

We’ve all been there – it’s dinnertime, and you have no ideas, so you end up ordering takeout or filling up on snacks. Meal prepping makes it easy. You plan out your meals for the week and use a day on the weekend to cook and pre-portion them in containers. Since it’s already divvied up, you’ll know exactly how much you’re eating – portion control perfection! Meal prepping also simplifies shopping, since you’ll know all the ingredients you need, instead of wandering around the store searching for what looks good.

Need some meal planning inspiration? Check out these healthy meal recipes for busy moms.

These tips to stop overeating are just a few of the ways you can meet your weight loss and health goals. Learn more portion control tips in this post from our blog. To read more about diet and nutrition, visit our blog.

To schedule an appointment with our doctors, midwives, and women’s health providers, call 920.885.6090 or contact us online.


This is a public forum, by which BDWH provides general information to patients and prospective patients. You should not post any personal or identifying information on this Blog. The information that appears on this Blog does not constitute medical advice and is not a substitute for a consultation with a Healthcare Professional.

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