11 Simple Tricks to Stop Overeating Immediately


Overeating is incredibly easy to do – especially if you struggle to remove negative emotions from food.

Here are some nifty tricks to help you eat sensible portions and nutritious food!

1. Go smaller

Creating the illusion that you have more food on your plate and taking smaller bites can satisfy you far better at meal times.

Using a smaller fork or spoon means that you are taking smaller amounts to chew; you are taking longer to finish your meal and this aids in less food being consumed in one sitting.

2. Drink water first

Often, an urge to overeat can be a genuine thirst. Aim to drink a glass of water when you notice a hunger pang set outside of your meal time.

It can also curb the desire to overeat right before you have your next scheduled meal.

3. Use the power of scent

Smelling a green apple, a banana or vanilla has been shown to help stop cravings by tricking the brain into a feeling of full.

Sniff with each nostril 3 times and repeat 3 times through for a total of 18.

Also read: What to do Immediately After a Binge

4. Sit down

Eating on the run can lead to mindless overeating, so take the time to sit down to eat your food, be grateful for having it and pay attention to the flavours in your food.

Eating sitting down makes the process slower and your brain can take up to 20 minutes to register feeling full.

5. Spice it up

Adding spices and cayenne pepper to your food can help to boost your metabolism and stop cravings in their tracks.

6. Use blue crockery

According to research, eating from blue crockery or placing your meals on a surface that is predominantly blue can reduce the temptation to overeat -really!

While the research found it only worked on men, we reckon it’s worth a go if you’re a woman too!

7. Chew slowly

Chewing your food properly assists with good digestion and bowel function.

Taking your time with adequate chewing can let your brain know that you’re done, and send your food down for a much easier breakdown process with the nutrients being absorbed better.

8. Brush your teeth

This is super-effective in curbing overeating when you’re not actually hungry!

Brushing your munchers freshens your palate and tells your brain that you’re done.

9. Change the words you use

Instead of using dialogue like “I’m on a diet”, look for ways to include your favourite types of foods by switching up the ingredients for healthier versions, or play around with different ways to prepare food to trick your eyes.

10. Praise yourself

Before eating, take a moment to reflect on your progress and be proud of yourself for making the time to do this.

Feeling why this is important to you and really bringing this to your attention can do wonders in cementing good patterns.

When you feel good, you produce less of the stress hormone cortisol, which assists in regulating appetite and better choices around food.

11. The apple trick

Hungry? Visualise having something like an apple, and if you genuinely don’t want that, you’re most likely not really hungry and there is something else – possibly an emotional craving – going on.

Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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