How to Stop Overeating

Thanksgiving, Christmas, and Everyday Feasting to Excess

Photo of Kelly R. Smith   by Kelly R. Smith

The results of chronic overeating
The results of chronic overeating
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This post was updated on 04/17/21.

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It may seem odd — many of us eat way too much at Thanksgiving dinner. And then again on December 25th as if it was a Christmas tradition. And then what? According to the site Wild Simple Joy, the number 1 New Years resolution is to practice intuitive eating. This means, “Make a resolution to sit down and focus on your eating instead of multitasking. Practice listening to your body when you are thirsty, ACTUALLY hungry, and full (or something else, like just tired!)”1 Basically, pay attention and stop overeating!

Strategies to Stop Overeating

  • Don’t wait until you are starving. Many of us are not very good at knowing when we’re hungry until it’s too late. This leads to overeating by over-filling the feed bag and then scarfing it down, going past our fullness level before we realize it.
  • Pose the question — am I hungry enough for an apple? Why? Most of us can always find room for more desert but a piece of fruit? Not so much.
  • Drink a glass of water, ice tea, or cold brew coffee. This will partially fill your gut and trigger the “full” signal sooner. It will also begin to kick in your digestion process.
  • Enjoy your first few bites of your meal. Really tune in to the first few mouthfuls. “Your taste buds desensitize to food within the first few minutes, which make food not taste as good after that last bite threshold,” explains Stephanie Grasso, RDN. “Chewing slowly during those first few bites will not only delay overeating, but also allow you to appreciate the flavor of food at its peak.”
  • Remember that your eyes are bigger than your stomach. Swedish researchers found that, “When blindfolded, subjects ate 22% less food (p < 0.05), had shorter meal durations (p < 0.05), and had less decelerated eating curves (p < 0.05). Despite a smaller amount of food consumed when blindfolded, the reported feeling of fullness was identical to that reported after the larger meal consumed without blindfold.”2 This is most likely because when blindfolded, eaters relied more on internal satiety signals.
  • Eliminate distractions. Turn off your TV, get away from your computer, put your cell phone on silent. It’s difficult to tune into your body’s quiet taste and satiety cues when digital distractions take our focus off of the task at hand: simply eating. It’s easy; just sit at your table with a chair and a plate. This will ground you in a good environment and mind-set for eating intuitively.



  • Balance your meal. The ideal meal includes a mix of carbohydrates, fat, and protein. This is more likely to satiate you more rapidly and keep you feeling full longer. When meals are balanced, we get shorter-term energy from starchy veggies and grains and longer-term energy from healthy fat and protein. Furthermore, healthy fats (olive oil, avocados) and proteins slow your digestion process, giving your satiety hormones a chance to multiply, signaling that you are getting full. As far as carbohydrates go, shoot for a mixture of whole grains, starchy vegetables, and non-starchy vegetables.
  • Take your time already. As you eat your meal, take time to pause and put your fork down. This will give you an opportunity to pace yourself and determine how full you are. Engage in conversation if you’re dining with someone. Take deep breaths, and have a sip of water or wine. Repeat this process as you eat. Allow yourself visual reminders; after you’ve finished a quarter of your food, to set the fork down and so forth.
  • Manage your stress in other ways. Many of us eat as a reaction to stress as much as we do when we are hungry. The solution? Siphon off that stress at regular intervals. Take myself for example. Here I sit all day long producing hopefully interesting content for you, esteemed reader. My Garmin 235 watch sends me a “move” signal when I’ve had too much butt-time. So I go for a stroll and listen to Audible.com audio books on my iPhone. Sometimes a quarter mile, sometimes a mile and a half. When I get back, bingo! Stress gone, the well of creativity duly refreshed.


  • Avoid “The Last Supper Effect.” Whenever we put a particular food on the banned list, the desire for it goes up. That’s just human nature. If you forbid yourself from eating certain things, you are very likely to overindulge in them while you still can, a phenomenon also known as the “last supper effect.” This can also carry over after you stop eating a given food, during those furtive sneaking episodes.
  • Be aware of and manage trigger foods. We all have foods that trigger overeating and avoiding them can help minimize your chances of overeating. For example, if you know ice cream is likely to trigger a late-night binge or a ravenous episode of overeating, it’s not a good idea to keep it stocked in your freezer. The more difficult it is to get at something, the less likely you will be be to overeat that particular item.

Keeping these tips in mind will help you to stop overeating, during the holiday season and beyond. Get a head start on those New Years resolutions and get a handle on that weight management program you keep telling yourself about.

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References

  1. Dawn Perez, Wild Simple Joy, New Year’s Resolution Ideas for Your Best Life in 2021!, https://wildsimplejoy.com/new-years-resolution-ideas-for-personal-development/
  2. Dr. Yvonne Linné, Britta Barkeling, Stephan Rössner, Pål Rooth, Wiley Online Library, Vision and Eating Behavior, https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2002.15

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at Considered Opinions Blog where he muses on many different topics.

Rosh Hashanah; the Jewish New Year

by Kelly R. Smith

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Rosh Hashanah; the Shofar (ram's horn) and the Star of David
Rosh Hashanah; the Shofar (ram’s horn) and the Star of David

Rosh Hashanah is the autumnal festival celebrating the start of the Jewish New Year. The term literally means “head of the year.” It takes place on the first and second days of Tishri, the seventh month, the Gregorian equivalent of September-October. So, in 2020 it starts on September 18. The only notable similarity it has to the Western, secular holiday is the opportunity to make a New Years resolution.

The two days are a time for introspection; that aspect doesn’t end at the conclusion of Rosh HaShanah but lasts for ten days which are known commonly as the Days of Awe, until Yom Kippur.

Traditions for Rosh Hashanah

You won’t find the term “Rosh Hashanah” in the Bible or the Torah to discuss this holiday. The Bible refers to the holiday as Yom HaZikkaron (the day of remembrance) or Yom T’ruah (the day of the sounding of the shofar). The holiday is instituted in Leviticus 23:24-25. One important observance of this holiday is hearing the sounding of the shofar (ram’s horn) in the synagogue. A total of 100 notes are sounded each day.

Notably, the shofar isn’t sounded when the holiday falls on the Sabbath. There is no work allowed on Rosh Hashanah. What is allowed, thankfully, is the eating of apples that are dipped in honey Symbolically, this is a wish for a sweet new year. Bread is also dipped in honey.

Another tasty tradition is to eat round challah bread. This symbolizes the eternal circle of the life as well as the cycle of a new year. The challah is formed in the shape of a crown because God is referred to as royalty several times during these times.

Another practice is called Tashlikh (“casting off”). It’s done by going to a source of flowing water, like a river or a creek, on the first day’s afternoon and divulging the contents of our pockets into the river. This symbolizes casting off our sins. Although this tradition is not discussed in the Bible, it’s an age-old custom.

What about greeting each other? The accepted greeting at during this holiday is L’shanah tovah (“for a good year”). This is a shortened version of “L’shanah tovah tikatev v’taihatem” (or when addressing females, “L’shanah tovah tikatevi v’taihatemi”). This literally means “May you be inscribed and sealed for a good year.”

In Judaism 101, Marcia Pravder Mirkin, when explaining The Days of Awe, says, “Among the customs of this time, it is common to seek reconciliation with people you may have wronged during the course of the year. The Talmud maintains that Yom Kippur atones only for sins between man and G-d. To atone for sins against another person, you must first seek reconciliation with that person, righting the wrongs you committed against them if possible.”

Now that you are familiar with Rosh Hashanah the Jewish New Year, you might be interested in these topics:

References



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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Top New Year’s Resolutions; Path to Success

by Kelly R. Smith

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This article was updated on 12/28/20.

As the old year fades into the sunset and the new one is ushered in, people all over the world will be indulging, not only in partying but in vowing to self-help. Here is a list of the top New Year’s resolutions for 2021.

Running for fitness and health
Running for fitness and health
  • Getting in better physical shape. This is one we should all be doing and there is always room for improvement. Choose something you enjoy — running, walking, cycling, swimming, yoga; the list is endless. Physical fitness can be as frugal or expensive as you want. My favorites are running and walking (with the dog). I only shell out about $200/year in running and/or walking shoes. The walking shoes I currently have on order the Rockport Men’s Activflex Sport Perf Mudguard Walking Shoe model. That’s quite a mouthful, isn’t it? Can’t wait to try them though. When you put in as many miles as the pooch and I do, you have to baby your feet.
  • Stop procrastinating. The largest obstacle keeping most people from closing in on their goals is the natural desire to relax and indulge in some frivolity rather than working hard. As soon as you get used to procrastinating it’s hard to avoid, so be prepared to put in a lot of work to change this normal tendency.
Low-carb spaghetti carbonera
Low-carb spaghetti carbonera

Eat healthier. We could all do a bit of cleaning up our eating habits. The good news is that access to better food choices is better than ever. Try making something new like my low-carb carbonara pictured above. Eating out is fun but spending time in the kitchen will save you money (so you can pay for that workout gear) and allow you to control the ingredients. Go with whole wheat bread rather than fluffy white. James Hamblin of The Atlantic says, “As many eaters of bread came to understand that white bread is a nutritional equivalent of Pixy Stix—the nutritious, fibrous shell of the wheat having been removed, leaving us with only the inner starch, which our bodies almost instantly turn into sugar—it needed some rebranding.” Eat more fruit. Incorporate nuts into your daily eating regimen. Try a new diet. Experiment with new ways of preparing unprocessed food. For example, I’ve recently been making chicken and beef jerky as well as low, low cost dog treats in my food dehydrator.

Expand your confidence and take some chances. Most people don’t exercise their confidence enough and this limits their potential. This is true in the workplace and out of it. In fact, in most cases workers that display confidence are the ones that get ahead. This is true of taking chances as well. If you don’t try, you’ll never know. The best time to start the new you is the beginning of next year when New Year’s Eve is in the rear view mirror. Try making a list of things you’ve always wanted to do and go for it; kind of like a bucket list.

Bring in more money. It’s never enough, is it? While it is important to strike a work/play balance in life, there’s a lot to be said for having a cash cushion. It is never too soon to plan (and save) for retirement. Take up a new side hustle while keeping your day job. Nothing ventured, nothing gained. And while we are on the topic of bringing home more bacon, consider improving your credit score.

Stop smoking. This one is a classic. Unfortunately, it is one of the hardest to achieve. I should know; I quit about 35 years ago. While we are on the topic, the jury is still out on vaping. Whichever habit is in question, it’s too much money for too little return. Besides, it really looks dumb. What, are you a whale coming up to the surface to vent your blow hole?

Indulge in more quality sleep. Most people don’t get enough. The recommended amount is 7-8 hours. Do you get that much? According to livescience.com, “About 65 percent of Americans get a “healthy” amount of sleep, or at least 7 hours a night, while 35 percent get less than 7 hours of sleep per night.” My Garmin 235 watch syncs with the computer and one of the things it does is generate a graph of my sleeping time and pattern. It’s very eye-opening.

A money house
A money house

Read more books. Everything competes for our attention today — the internet, TV, radio, the cell phone. Books may seem old school but they educate, entertain, and improve the function of our brains more than anything electronic. And if you use your local library, it’s a (gasp!) free activity! One of my best reads this past year was Dennis Prager’s Rational Bible: Exodus. That said, electronic still has its place, and it can be portable. I favor the Amazon Fire HD 10 Tablet because it comes with the Kindle app built in. Here’s a list of my book reviews.

Get out of debt. We’ve already touched on the topic of making more money. If you are in debt (and who isn’t) it is just as important to change that. Look into consolidating your loans. Move credit card balances to a lower interest card. Ditch your bank and join a credit union; you will get favorable interest rates on savings and loans. All these small changes add up.

Learn a new language. This is good for your brain health and communication skills. For example, I am fluent in Spanish. Living in Texas, that’s a good thing. Learn a language that you can use locally. Use it or lose it, as they say.

Maggie the Border Collie
Maggie the Border Collie

Adopt a pet. We’ve got 4 adopted dogs. Science tells us that pets are good for us so we must really be doing great! Of course having a pet involves responsibility so be ready for that.

Take up a new hobby. As an example, my favorite is woodworking. Some people even parlay this into a side gig.

Hopefully this list of top New Year’s resolutions will get you off to a great start. Share it with your friends and social media! Enjoy a bit of frivolity as the old year drifts away.


Looking for more great content? Visit our partner sites:

The Green Frugal

Running Across Texas


As Featured On Ezine Articles

I offer article and blog-writing services. Interested? Hire Me!


Did you find this article helpful? Millions of readers rely on information on this blog and our main site to stay informed and find meaningful solutions. Please chip in as little as $3 to keep this site free for all.

 




Visit Kelly’s profile on Pinterest.



About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.