How can I stop overeating and develop healthier eating habits?

Eating a large salad or bowl of low-sodium, broth-based soup before meals can help fill you up and prevent overeating.

Turning off the TV and avoiding other distractions during mealtimes can help you better tune into your body's fullness signals.

Processed foods are often marketed as "healthy" but can be engineered to be highly palatable and trigger overconsumption.

Mindfulness practices like meditation and journaling can help manage stress and emotional eating triggers.

The brain's reward system releases dopamine when eating pleasurable foods, leading to "hedonic hunger" and the desire to keep eating.

Common signs of overeating include bloating, gas, heartburn, nausea, and feeling tired or sluggish.

Asking for a to-go box at restaurants and portioning out food on individual plates can discourage overeating.

Chewing thoroughly and putting down utensils between bites can slow down eating speed and improve digestion.

Regular physical exercise can help regulate appetite hormones and reduce cravings for comfort foods.

Joining a support group like Overeaters Anonymous provides accountability and strategies for overcoming compulsive eating.

High-protein, low-carb, or keto diets may help some people feel fuller on fewer calories and overcome overeating.

Avoiding snacking when distracted, such as in front of screens, can enhance mindfulness and portion control.