In the United States, portion sizes have grown excessively over recent decades, contributing to obesity rates that are among the highest in the world. American “small” sizes often exceed what would be considered normal portions elsewhere. This abundance of cheap, calorie-dense food makes overeating all too easy for many people.
Binge eating disorder, characterized by episodes of consuming abnormally large amounts of food while feeling unable to stop eating, has risen in prevalence within this environment of overconsumption. Binge eating often stems from a desire for control over external factors when internal feelings of lack of control persist. While some view overeating as a habit that can be quit overnight, in reality, it normally requires intentional behavior changes and persistence over time.
Many people struggle firsthand with binge eating and its negative effects. Based on our research into evidence-based strategies, we have compiled the following tips aimed at helping curb overeating and regaining a healthier relationship with food.
Portion Control
Portion control is key to avoiding overconsumption and overeating. The old MyPlate diagram taught us the proper proportions of food groups to fill our plates for a balanced diet. Studies show that controlling portion sizes is one of the most effective strategies for weight management and reducing caloric intake.
Tools for portion control (like this Tupperware) can help retrain your perception of appropriate serving sizes. Using pre-measured containers for foods like rice, pasta, and cereal can help you stick to the correct proportion without relying on guesswork. A kitchen scale allows you to precisely measure main dish and snack items by weight, giving you a more accurate view of calories and nutrients based on food labels.
In one randomized trial, participants who used pre-portioned containers and a measuring scale for 16 weeks lost significantly more weight compared to a control group, demonstrating the effectiveness of these portion control tools. Participants also reported less difficulty resisting unhealthy foods and greater control over their eating habits. Precise measurement and pre-portioning of meals and snacks, through tools like containers and scales, represent a simple yet effective tactic for achieving and maintaining portion control.
Avoid skipping meals
Skipping meals, rather than helping with weight loss, may actually increase the likelihood of overeating and hamper weight management efforts. Several studies have found that not eating regularly throughout the day can disrupt hunger hormones, boosting ghrelin levels and dampening satiety signals that help regulate appetite. Research shows that those who skip meals tend to overcompensate by consuming more calories at subsequent meals or through increased snacking.
In addition, meals provide essential fuel and nutrition to sustain energy levels and productivity. When you skip meals regularly, blood sugar levels drop, leaving you feeling fatigued and prone to cravings. However, creating a meal schedule and sticking to it can help structure your day and potentially improve time management and focus.
Making time for regular meals can also motivate you to stick to an eating plan and develop healthier habits overall. In one study, participants who ate breakfast every day for 12 weeks lost more weight and experienced fewer cravings compared to a control group. In summary, regularly spacing meals – not skipping them – is key to stable energy levels, better appetite regulation and a structured lifestyle that supports weight management goals.
Water is your friend
Boredom is a common trigger for mindless overeating and snacking. Drinking water can provide an alternative to eating out of boredom, curbing unnecessary calorie intake. Sipping water can satisfy the oral fixation that drives mindless eating, providing a similar physical sensation without the calories. Additionally, water can help create a sense of fullness by occupying space in the stomach. One study found that drinking two cups of water before meals reduced calorie intake at the meal by 13%.
Staying hydrated also has weight loss benefits beyond displacing calories from snacks. Adequate water intake can boost metabolism and aid fat burning – helping to support weight management goals. For every pound of body weight lost, your body loses about 2.7 cups of water. Drinking enough water helps compensate for this fluid loss. Keeping a reusable water bottle handy – your “emotional support water bottle” – can remind you to drink more frequently throughout the day, curbing boredom eating and helping you achieve your daily water intake goals.
Everything In Moderation
Maintaining balance is important for healthy eating habits and avoiding pitfalls like restriction or overcompensation. Periodically indulging in “unhealthy” foods can actually help build a more sustainable relationship with food overall. Studies show that overly restrictive diets often lead to cravings, binge eating, and eventual diet failure. Meanwhile, allowing for occasional enjoyment of favorite foods can improve diet adherence and quality of life. Rather than labeling foods as “good” or “bad,” a balanced approach recognizes that all foods can fit into a healthy diet – in moderation.
Being able to choose a cheeseburger on occasion, while mostly eating plant-based dishes, can help you avoid an all-or-nothing mindset that is difficult to maintain. Research suggests that periodic splurges may actually reduce interest in indulgent foods on non-splurge days, leading to stable calorie intake overall. The key is balancing more health-conscious choices with small treats in a sustainable way. Instead of a strict diet, aim for flexible guidelines that allow for enjoyment of all types of foods while supporting health goals. A balanced relationship with food, that makes room for both chicken pesto and cheeseburgers, is likely to be more successful over the long term.
Listen to your body
Listen to your body’s hunger cues and satisfy reasonable cravings in order to avoid unhealthy patterns of restriction and overeating. When you ignore genuine hunger, your body may overcompensate at later meals by prompting you to consume excessively large portions. Research shows that dieting tends to backfire by stimulating overeating and affecting hormones that regulate appetite and metabolism. When calorie intake is significantly restricted, levels of the hunger hormone ghrelin may rise while levels of the fullness hormone leptin fall – prompting the body to defend a higher body weight set point.
Instead, regularly spacing snacks and meals throughout the day based on hunger and fullness cues can help stabilize blood sugar, optimize hormone function and regulate energy intake. In one randomized trial, participants who avoided dieting and ate in response to hunger lost more weight over two years compared to those who count calories.
So if you feel hungry between planned meals, listening to those hunger signals by eating a proportioned snack can help satisfy cravings before they escalate. A intuitive eating approach focused on internal cues, not external rules, tends to promote a healthier relationship with food over time.
Slow Eating
Slowing down your eating pace and fully savoring each bite of food can help you feel fuller sooner and avoid overeating. When you rush through meals, you may consume more calories before your brain has time to register fullness signals from your gut. Studies have found that eating at a slow pace allows for better awareness of satiety cues, leading to reduced intake at that meal and over time. In one study, participants who ate yogurt slowly for 15 minutes consumed 22% fewer calories compared to those eating at a fast pace. Other research shows slow eaters have a lower risk of obesity and better control of appetite hormones.
Simple tricks like putting your fork down between bites can help enforce a slower eating speed. This also forces you to chew your food thoroughly to aid digestion and extract maximum nutrition and flavor from each mouthful. By fully concentrating on and savoring your meal, you allow your brain enough time to recognize feelings of fullness, helping prevent overeating and uncomfortable overstuffed feelings.
Do not watch TV while eating
Avoiding screens while eating can help prevent mindless overeating. When you watch TV, scroll social media or use your phone during meals, you tend to eat more quickly and consume more calories without realizing it. Studies show that television viewing in particular is linked to higher BMI, obesity and unhealthy snacking behaviors. Being fully present during meals, without distractions, allows you to eat at a slower pace and tune in to your body’s fullness signals. When your attention is divided, you lose awareness of how fast you’re eating and how much food you’ve consumed.
Instead of multitasking with technology while eating, try creating a screen-free zone at mealtimes. Take a break from devices and fill that time with other activities like making a to-do list, planning your next workout, journaling or simply reflecting on your day. These actions can boost mindfulness and counter the negative effects of constant screen use. By focusing fully on your food, the experience of eating, and how your body feels while dining, you give yourself a better chance of stopping at the point of fullness – not overfullness. Putting away the distractions can be a key step in regaining control over your eating habits.
Eat More Fiber
Fiber plays an important role in curbing overeating and maintaining a healthy weight. Studies show that high-fiber diets are associated with lower body weight, BMI and risk of obesity. Fiber promotes satiety by slowing stomach emptying and digestion. It forms a gel in the stomach that traps water and expands, creating a fuller feeling that lasts longer and reduces subsequent calorie intake. Fiber also interacts with gut hormones that regulate appetite, suppressing ghrelin and boosting PYY and GLP-1, which promote feelings of fullness.
In addition, fiber plays an important role in gastrointestinal health by feeding the beneficial bacteria in your gut and easing transit time. A healthy digestive system and microbiome are linked to lower inflammation and better metabolic regulation. Aiming for at least 25-30 grams of fiber daily from sources like vegetables, fruits, legumes and whole grains can help optimize weight management and overall health. If you need help finding foods that are heavy in fiber check out our teams list of 10 Fibers To Include In Your Diet.
Exercise
Exercise can be an effective strategy for curbing mindless overeating driven by boredom. Physical activity gives you an alternative outlet for your energy and focus, reducing the temptation to seek stimulation through food. Studies show that regular exercise is associated with less excessive and emotional eating. Exercise may impact eating habits in multiple ways, like improving body image and self-efficacy, as well as regulating appetite hormones that influence hunger and satiety.
When you engage in physical activity, you gain a sense of control and mastery that can counter feelings of helplessness that sometimes drive overeating. Reaching fitness goals gives you a replacement source of meaning and purpose, diverting mental energy away from food. Even on challenging days, lacing up your sneakers and getting moving can be cathartic. The mood-enhancing effects of exercise release feel-good hormones that can improve your outlook and decrease stress-driven eating.
So next time you feel the urge to snack out of boredom, consider putting on your workout shoes instead. Exercise not only curbs cravings in the moment but nurtures a healthier mind-body connection that supports weight management over the long run.
Sleep the full 8 hours
Maintaining a regular sleep schedule of at least 7 to 8 hours per night can help prevent nighttime overeating driven by boredom or sleeplessness. Insufficient sleep is linked to changes in hunger hormones and appetite-regulating areas of the brain that may increase susceptibility to overeating. Try developing healthy sleep hygiene habits like avoiding electronics at least 30 minutes before bed since the blue light they emit can disrupt your circadian rhythm and disrupt sleep. Having a bedtime routine like reading or drinking a cup of caffeine-free tea can prepare your mind and body for sleep.
Going to bed and waking up at consistent times, even on weekends, can help stabilize your circadian rhythm and optimize the quality and duration of your sleep. In one study, each additional hour of sleep was associated with a decrease in caloric intake the following day, indicating the benefits of adequate rest.
Overall, better sleep hygiene and a regular sleep schedule focused on getting 7 to 8 hours per night can support weight loss efforts by reducing nighttime snacking, stabilizing appetite hormones and optimizing energy levels during the day. Prioritizing sleep may be one of the most effective lifestyle changes you can make to help prevent boredom-driven overeating and improve your health overall.
