Doctor explained how to stop overeating

Regular overeating can cause serious damage to both mental and physical health. Medical research confirms that this habit significantly increases the risk of developing type 2 diabetes and cardiovascular diseases. Additionally, excessive food consumption negatively affects emotional state, increasing the likelihood of depressive disorders.

How to avoid overeating: expert recommendations

Maintain a regular eating schedule. Scientific data indicates that skipping breakfast can provoke an intensified feeling of hunger by evening. Missing meals also disrupts blood glucose control, which inevitably leads to overeating.

Monitor your blood sugar levels. Maintaining stable glucose levels significantly reduces the risk of overeating. Studies have shown that people with sharp spikes in sugar after eating experience stronger hunger and consume more calories compared to those whose levels remain stable. Effective prevention of such spikes includes consuming foods rich in protein and fiber.

Avoid strict dietary restrictions. According to scientific data, prohibiting certain foods only intensifies cravings for them. Researchers note that people who strictly limit their diet overeat tasty food much more often compared to those who follow a more flexible approach.

Learn to manage stress. Up to 60% of people admit that they consume more calories in stressful situations. Scientific works confirm the connection between increased stress levels and increased consumption of high-calorie food, especially sweets and fast food.

Identify and eliminate overeating triggers. If you notice that overeating is associated with certain emotional states, it is recommended to consult a mental health specialist.

Adjust your diet. Including more filling foods rich in fiber and protein in your menu will help effectively reduce hunger.

Practice mindful eating. A 2025 review of studies demonstrates that eating in front of the television significantly increases the amount of food consumed, especially during subsequent meals. A similar effect is observed when using a smartphone while eating.