20 Tips to Quit Overeating 1. Drink a cup of black coffee. Black coffee tastes bitter and has a certain appetite-suppressing effect. It also contains various polyphenols that can improve body metabolism.

2. Drink a glass of milk before a meal. Milk contains protein and calcium, which can help stabilize appetite, increase satiety, and appease overeating. Drinking milk before a meal can also stabilize blood sugar and prevent the body from synthesizing fat.

3. Chew each mouthful of rice 20 times to learn to eat mindfully, chew slowly, focus on eating, and enjoy the taste of food to make your brain feel fuller.

4. Replace high-calorie foods with low-calorie foods, and learn how to arrange snacks. When you are craving for food, or you are hungry, you can eat low-calorie tomatoes, yogurt, blueberries, strawberries, cucumbers, eggs, original nuts, etc.

5. Don’t overeat during the three meals. Eat meat and vegetables at every meal. Appropriate supplements of high-quality fats, such as olive oil, nuts, and avocados, can help stabilize your appetite. If you find that you have a tendency to overeat, you can eat meat until you are full.

, this can effectively prevent overeating tendencies.

6. Chew gum. Eat sugar-free xylitol gum. If your mouth is always busy, you can try this method.

7. Drink some tea and scented tea half an hour after a meal. You can drink green tea, oolong tea, and Pu'er tea. It can not only suppress the desire to eat, but also help with defecation.

8. Don’t stay up late and get enough sleep. Staying up late will stimulate the secretion of appetite hormones, increase cortisol, and make it easier for overeating and fat accumulation in the abdomen.

9. Eat an indulgent meal occasionally to reduce fat. If you are on a long-term diet, insufficient nutrition will lead to overeating. You can give yourself an indulgent meal regularly, forget about the requirement of losing fat, and eat whatever you want.

10. Don’t just eat whole grains. Carbohydrates can be mixed in thickness. You can also eat some rice, noodles, and steamed buns. Combining fast carbs with slow carbs is very helpful in stabilizing your appetite.

11. Stop counting calories. Don’t use apps every day to check whether you have eaten too much. Don’t believe in extreme quick weight loss methods on the Internet. Otherwise, you will be easily anxious and prone to collapse, and you will become even more trapped in the cycle of dieting-overeating-dieting.

12. Learn nutrition knowledge by yourself/learn from professional nutritionists, understand food ingredients, carbohydrates, proteins, and fats, learn to classify various foods, have the ability to identify unscientific weight loss methods, and learn to cooperate with food.

13. Don’t feel guilty even if you overeat. Just eat what you want and don’t worry about it. You can’t change the past.

Change and just move forward. One overeating will not make your previous efforts in vain. Return to your normal diet tomorrow and eat well. Keep up the good work.

14. Exercise regularly, don’t overdo it. Arrange 3 to 5 times of exercise per week, 30 minutes to 1 hour each time is enough. Excessive exercise will cause the body to lose too much nutrients, making it easier to overeat.

15. Regulate your stress If stress is causing emotional eating, try some stress management techniques such as yoga, meditation, or relaxation.

16. Do a hunger check to determine whether hunger is physical or emotional? If you have just eaten, it is likely that you are not really hungry.

Give some time to let this "hunger" pass. It is also necessary to chew each meal carefully and extend the time you eat. 17. Feel your fullness at each meal. How much you eat at each meal, and how you feel when you eat.

How about how full you are? Control each meal to be 7-8 minutes full, and leave the table when you feel full. 18. Don’t force yourself. When you are trying to achieve a weight loss goal, don’t limit your calorie intake too much.

This may only increase your food cravings, especially when you are emotionally intense. Occasionally allowing yourself to enjoy a moderate amount of food can help suppress your food cravings. 19. Get enough sleep. If you feel tired frequently, instead of eating to relieve your cravings.

To improve your physical fitness, it is better to take a nap or go to bed earlier at night. 20. Healthy eating If you have a strong craving for snacks, you can choose to eat your favorite low-fat, low-energy foods to see if they can satisfy your craving.