How Can I Stop Overeating?

Did you grow up as part of the clean plate club? I am with you! However, growing up as part of the clean plate club, you may have found yourself (like I have) overeating and being uncomfortable after meals.

I do want to be clear that it is completely normal to overeat sometimes, because we are humans and we aren’t perfect (and never will be). But when we consistently overeat to the point of discomfort (needing to put on sweatpants or unbutton your pants), that’s when it’s important to address the overeating because it’s not supporting your health.

Here are 5 ways to stop overeating:

  1. Avoid Distractions. Eating while on your phone, watching TV or having a working lunch can prevent you from being truly present during the meal to enjoy the flavors of your food, slow down and notice fullness cues. I encourage you to start by choosing one meal or snack where you have no distractions.
  2. ️Don’t Skip Meals. Skipping meals will likely cause you to be ravenously hungry at your next meal or the next time you eat, which increases the likelihood that you’ll overeat. Be aware of how your day will look so you can plan ahead for your meals and snacks accordingly to prevent long periods of time between eating
  3. ️Check In with Your Stress Levels and Sleep Quality. When you have increased stress and poor sleep quality, this increases the likelihood of cravings and hunger. Some ways to reduce your stress are exercise, meditation, and setting limits. Improving your sleep quality can be done by creating a nighttime routine, going to sleep and waking up around the same times every day, and keeping your room cool and dark.
  4. ️Retrain Your Brain. Begin to leave food on your plate at the end of a meal (even a bite or two), to retrain your brain that it is okay to leave food on your plate. If you struggle with the guilt of leaving food on your plate, save the food in the fridge for later.
  5. Start a Food Journal. This is not for calorie tracking, but a way for you to create awareness of your eating habits such as what you’re eating, when you are eating, how often you are eating, how you feel before and after eating. Take time to review and reflect on your food journal and find trends or habits that may be contributing to your overeating.

If you’re looking for more guidance and support on overcoming overeating, I’d love to help! With my 1:1 nutrition coaching program I can help assess your eating habits, create a plan with you to create behavior change and stop the consistent overeating while supporting you in reaching your health goals.

If you’re interested in learning more about my 1:1 nutrition coaching program, email me at Also, join my free Facebook group, Leah Freund Nutrition Coaching, and follow my Instagram account @leah_marie_freund for more content.

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