How to Avoid Overeating and Improve Your Health


How to avoid overeating is an important subject. This is so because overeating has a number of ugly consequences such as fast aging, low productivity, over laboring of the body organs, frequent hunger pangs, poor sleep, overweight challenges etc. This being a big issue on our daily health, it becomes important to take a look on how to avoid overeating.

Overeating is an important aspect of not eating right.


If one must not over eat, there must be some concrete decision not to do so. In order not to overeat, a number of steps must be taken.

Steps to Avoid Overeating

  1. Take the decision not to overeat anymore.

Many great achievements start with a firm decision to achieve the set goal. Nothing on its own is impossible. What is considerably impossible is what our mind refuses to believe or accept.

Knowing that overeating sets your health and productivity backwards is enough reason to take such a decision.

  1. Heed warning sign by your sense of sight.

The sense of sight plays a big role if one must avoid overeating. How does it do that?

The eyes give out information or warning concerning the size of food immediately it is presented.


At the first sight of the food, the eyes immediately send information to the brain as to whether the food is much, little or appropriate.


In order to avoid overeating, one must work with the information received.


If the eyes tell you that the quantity of the food is appropriate, relax well and enjoy it.


If your brain receives information that the food is small, you may ask for a little more before starting to eat. Once you receive information that the quantity of the food is appropriate, it will be time to start eating.


If it is possible, and it is possible, resist the temptation to ask for more after eating. The reason for this will be explained later.


Now to the point where the real issue is:


If you received information from the brain that the food is much or over sized, what do you do? What you do will determine whether you will eventually avoid overeating or not.



The first option may likely be: let me eat first, when I’m satisfied, I’ll leave the rest. This is a wrong option. Why?

Both from observations and experiences, I’ve come to appreciate the fact that for most of us, if you think the quantity of food is much and you intend eating only half of it, by the time you realized it, all the food is gone!

Therefore, the best practice would be to ask for a plate so as to take as much as you wish for.

It will also not be the best practice to ask someone to cut the food into two or three, because they usually want to be sympathetic and only remove just a small portion. It will definitely be better that you take the responsibility to take just the much that is appropriate for you at that moment.

Another step in not over feeding is:

  1. Eat slowly.

Eating slowly is a vital step if one must not over eat!

The reason for this is very simple.

It is more appropriate that your brain should be the one telling you that you have had enough and not your stomach.

It takes between 20 and 30 for the brain to receive signal that the body has had enough food.

If you rush your food and rely on the stomach to give you information that you have had enough, you would have already over eaten by the time that information comes.

To minimize this, size your food with your eyes, take what is appropriate and eat it as slowly as you possibly can.

This is one strong reason you should not form the habit of asking for more if your eating does not take up to 20 minutes or more. When you rush your food and ask for more, even though you may have had enough, but the brain, having not received the information that you are satisfied, will allow you to go on eating until you are over filled.

Another step in not overeating is:

  1. Compare the worth of the food with the worth of your health.

This is also an important consideration that will lead one to minimize or eliminate overeating.

Some people have the habit of considering that whatever is left uneaten is a waste. And because they hate wastage, the food must be completely consumed. This is only a half truth. For some people, the food is better ‘stored’ in the stomach than left in the pot or plate. As a result of such belief, one is often encouraged to finish whatever food he is served in order not to ‘waste’ the excess.

This is a wrong notion.

When you consider the ugly consequences of over eating, you will have no option but to agree that it is better, safer and healthier, and even cheaper to just eat enough and leave the rest.

You are not bound to finish whatever food you are served. Yet to avoid such temptation, I have pointed out that before starting out to eat, just take what your brain tells you that will be enough and remove the extra out of sight.

If you appreciate the extent to which the unnecessary extra does damage to your body system, you will gladly not want to ‘save’ that extra in your body system.

Good consideration should be: this extra food I want to save and the cost of medication later, which is more profitable?

Applying these simple steps will help you to avoid overeating. This will strongly improve your health within just a few days. See you on the side of health.

Uche Egbuna

Uche Egbuna is author, health and wellness coach and has passion for healthy living, wellness, wealth, food, eating right. He is the author of the book: Eating Right, Your#1 Key to Healing and Health.I am passionate about seeing you enjoy wellness! Get free access now to my 14 Healthy Lifestyle Rules that will soar your health.

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