• thesopblog

12 Tips to Stop Over Eating

Updated: May 26

I’ll be the first to admit that I’ve eaten way too much over this quarantine. 


Thankfully, I know I’m not alone in that. 


I mean, we’re bored at home, we’re coping, we’re distracting ourselves - all normal reasons, but not good reasons. 


Let’s be honest - we don’t know when this quarantine is going to end, and we can’t be doing this forever.  


Luckily, I’ve been through this a lot. When I hit depressed stages, I would overeat to cope - so I’m a pro at quitting too. 


Let me just say one thing first: Eating is normal. Eating is healthy. Eating is what you should be doing. It’s okay to have a few oreos after dinner. Honestly, it’s okay to have oreos for dinner.. Just as long as it doesn’t become a habit. 


Also, it’s okay to gain weight during this time. You’re going through a lot of stress and that’s understandable - so give yourself grace. Your body is not the enemy. 


But - If you’re like me, knowing dang well that you’ve eaten too much of the wrong foods for too long, here are my tips for you: 


Don’t eat in bed or anywhere comfortable. I truly love watching Netflix and eating. It’s distracting and comforting to me. But when you’re distractedly eating, you’re 9 times out of 10 eating too much. I think doing this has also established an unhealthy relationship with food - because whenever I needed comfort, this is what I looked to. 

So, my main suggestion is to eat at the table. Eat without distractions. Don’t bring your laptop to the kitchen and watch Netflix there. Stay off your phone. Focus on what you’re eating - enjoy it, realize when you are full, and then stop.


Pre-portion your food before you eat it. When you’re just sitting and eating a bag of chips, you have no clue how much you’re actually eating. And then, all too quickly.. you’ve eaten half the bag in one sitting. Unless that’s just me. 


Know what foods trigger you. If there’s foods that you just can't stop eating because they’re too good - don’t eat them until you can establish a healthy relationship with them. 


Don’t go long periods of time without eating!! This has always been my number 1 problem. I’d eat a small breakfast, then wait to eat dinner until like 6 or 7 at night.. Once I got home - I was STARVING. And when you’re that hungry - it doesn’t matter what it is (healthy or not), you need all of it immediately - and then you eat until the pain in your stomach goes away or until it hurts from eating too much. 

Plan your meals ahead. When you have good/healthy meals planned and ready to go when you’re starving, you don’t have the excuse to binge the Oreos. Also, if they are pre-portioned, you know when to stop eating. Maybe you’ll still be hungry after, and that’s okay, but you at least know when to take a break to let your stomach catch up to make sure that you’re still hungry.


Keep your mental health in check. As I’ve said a million times before, I always eat more when I am in a depressed or bad mental health state - and for the longest time, I didn’t even realize that I was an emotional eater! So, just be safe & check in on yourself and make sure that your mind is good, too. 


Honestly, eat healthy. Eat the foods that fuel your body. Eat foods that give you energy, make you full, and make you feel good throughout the day. If you’re already feeling bad and tired, it makes it 100x easier to look to the bad foods. 


Start with a good breakfast. The first thing that you eat in the day, most of the time, sets the tone for the rest of the day. If you eat donuts for breakfast, it’s gonna make it a lot easier to eat pizza for lunch - because you already screwed up, right? So, don’t. Eat an apple and peanut butter for breakfast. Start with something good and fueling. 


Keep a food journal. This shouldn’t be used to shame yourself for eating a couple of Oreos. Eat Oreos! Just don’t eat 10 in one day. The journal is just there to help you keep a mental track of what you’ve put into your body that day. 


Don’t go out to eat regularly. (Obviously this doesn’t apply while we’re in quarantine, but figured I would mention it for later) I don’t know why, but restaurants give HUGE portions. And, if you’re going out to restaurants, you’re probably not eating super healthy either. (Maybe that’s just me.. I don’t know.) Just be careful with how often you go if you notice the same things are true for you. 


Eat slow. If you’re eating at a million miles an hour, you don’t give yourself time to realize that you are full. You also don’t get to enjoy what you’re eating if you scarf it down within 2 minutes. My mom always said, “chew something 27 times before you swallow”. I won’t be doing all that, but it still gives me a good laugh.


Drink water. To be honest, I don’t really like water. I think it’s boring. But it truly is the best thing for you. It helps with weight loss and makes you full, it clears your skin, it purifies your body.. So many health benefits. So drink the dang water. I hear that you should drink half of your body weight (in ounces? I think?) every day. 


Alright, that’s all I’ve got for now! I hope some of these tips help! I know the quarantine 15 is real, so I figured now would be a great time to share. I’m obviously not a doctor so take what I say with a grain of salt, but I have personally used all of these techniques to help me quit overeating (and lose a lot of weight!) But just remember, eating IS healthy and normal - and you should be eating your 3 meals every day! This is just to help you quit eating the 4 or 5 cause you’re bored ;) 


If you liked this kind of post, let me know! I’m trying to share a bunch of different content to see what you guys like and want to see in the future. I’m not a pro on health and fitness, but I’ve definitely changed my lifestyle and created healthier habits, so I’d be happy to share my story and tell you what has (or hasn’t) worked for me! 


Have a great week and see you again on Saturday! :)