How to STOP OverEating...

If you struggle with out of control eating, health complications related to your weight, or shame or guilt surrounding your eating habits, you’re not alone. You can recover from binge eating or overeating. Here are some ways to stop overeating:

1. Take the time to sit down at a table.

-Eat at the table helps you and your family building relationships and communicate effectively.

2. Eat without any distractions and at your food. :)

- Putting down your phone and turn off your T.V. so you can enjoy your food without being distracted.

3. Put your utensils down between bites.

- Taking a break in between bites helps with proper digestion.

4. Set aside at least 20 mins to mindfully eat.

- Give yourself enough time to eat the proper foods and be mindful of what you put into your body.

5. Choose fibrous foods to fill you up.

bananas, oranges, apples, mangoes, strawberries, raspberries.Black Beans, Lima Beans.Artichokes.

6. Chew 25-30 bites and until you are 80% full

-The expression, hara hachi bu literally means ‘80 percent stomach’ in Japanese,” explains Dr. Alladi. “It’s based on the belief that if you slow down your eating and stop when you’re 80 percent full, you’ll feel more satisfied.”Why? When you eat slowly, you chew more carefully. That lets you savor the flavors and really enjoy your food—and it gives your stomach enough time to tell your brain it’s full. Since it takes about 15 to 20 minutes for fullness signals to reach your brain, eating too fast can easily lead to overeating, says Alladi.