{"id":64169,"date":"2017-12-20T07:15:59","date_gmt":"2017-12-20T12:15:59","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=64169"},"modified":"2021-05-20T04:42:42","modified_gmt":"2021-05-20T08:42:42","slug":"avoid-overeating-weight-loss-tips","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/avoid-overeating-weight-loss-tips\/","title":{"rendered":"7 Signs You\u2019re Overeating: Find Out How to Get Back on Track"},"content":{"rendered":"
\"7
Photo: Twenty20<\/a><\/figcaption><\/figure>\n

The holiday season may bring food temptations that feel hard to fight \u2014 from classic cocktails<\/a> to festive fried foods. And because this time of year only lasts a short while, why not splurge, right? Not exactly. Many nutritionists say the influx of holiday parties and social commitments can throw people\u2019s eating and exercise regimens<\/a> off track for more than just the season. In fact, it can set off a year-long trajectory of overeating.<\/p>\n

\u201cPeople make positive associations between certain foods they always have during the holidays \u2014 be it their mom\u2019s stuffing<\/a>, aunt\u2019s cookies<\/a> or dad\u2019s roasted turkey,\u201d explains Roger E. Adams, PhD, Houston-based dietitian and founder of eatrightfitness.com<\/a>. \u201cThe problem is that these positive associations limit our ability to listen to satiety signals. That means people are more likely to eat past their fullness cues when they\u2019re focused on traditions they associate with positive times and good feelings.\u201d<\/p>\n

What\u2019s more, perhaps the easiest reason people overeat during the holidays is the sheer volume of food in front of them. \u201cThe longer you are around large volumes of food, the more likely you are to overeat, even if you\u2019re the most diligent calorie-counter<\/a> or diet fanatic,\u201d Dr. Adams adds. So it\u2019s important to recognize when you might be overdoing it during cocktail hour or at dinner. Here, we asked top nutrition experts to reveal the biggest signs you\u2019re overeating and how to curb it.<\/p>\n

RELATED: <\/strong>10 Healthy Swaps for Your Favorite Holiday Party Foods<\/a><\/p>\n

7 Signs You\u2019re Overeating and What to Do About It<\/h2>\n

1. You finish your food faster than everyone around you.<\/h3>\n

No matter how good your food tastes or how hungry you feel after gobbling down a hefty serving, take a second to really <\/em>see how you feel. It takes about 15 to 20 minutes for your stomach to signal the brain that you should stop eating. If you\u2019re eating rather quickly, your chances of overeating increase during this 20-minute message delay, according to Dr. Adams. But, good news: If you\u2019re a fast consumer, a few tricks will help you slow down. Dr. Adams suggests setting your fork or spoon down between each bite, drinking some water<\/a>, and eating more mindfully. \u201cThese strategies help you become more aware of eating and not just eating because the food is there,\u201d he says. \u201cNoticing how the food tastes and smells, for example, will slow eating down by simply raising awareness of each bite.\u201d<\/p>\n

RELATED: <\/strong>9 Simple Tricks to Eat More Mindfully \u2014 Starting Now<\/a><\/p>\n

2. You start to feel tightness around your waist.<\/h3>\n

Many people think we\u2019re supposed to experience feelings of bloat<\/a> or a \u201cfood baby\u201d after a good meal, but this is a classic sign you went a little overboard. \u201cYour stomach will naturally protrude slightly after eating any sort of meal. But if it\u2019s to the point where you have to unbutton your pants, you\u2019re obviously overdoing it,\u201d says Dr. Adams. Skip the sweats and stretch pants, and opt for regularly fitting clothes that aren\u2019t too loose in the waist, he says. \u201cThis provides good feedback and signals when you should slow down or stop eating altogether.\u201d<\/p>\n

3. You feel like you need a nap, stat.<\/h3>\n

“Noticing how food tastes and smells will slow eating down.”<\/p><\/blockquote>\n

What we commonly refer to as a \u201cfood coma,\u201d is just a symptom of fatigue from eating too-large servings. \u201cWhen you eat in large quantities, your body releases large amounts of insulin to continue to help aid with digestion and absorption,\u201d explains Tracy Lockwood, celebrity registered dietitian and founder of the private practice, Tracy Lockwood Nutrition<\/a> in New York City. \u201cAs a result, insulin increases the amount of serotonin and melatonin in our brain, which are chemicals synonymous with sleepiness<\/a> and drowsiness.\u201d This leads to a sudden lack of energy<\/a> when all you want to do is excuse yourself from the table and rest.<\/p>\n

Instead of letting yourself fall into this tired trap, Lockwood recommends focusing on filling your plate with more protein-rich foods (say, turkey, lentils or chickpeas) than carbohydrates (such as stuffing, mashed potatoes or corn pudding). These swaps will help reduce the total amount of insulin secretion needed to digest your full meal.<\/p>\n

RELATED: <\/strong>The Stress Hormone That\u2019s Messing with Your Diet<\/a><\/p>\n

4. You frequently experience acid reflux.<\/h3>\n

Also known as gastroesophageal reflux disease (GERD), acid reflux is a medical condition that occurs when the lower esophageal sphincter is unable to effectively block stomach acid from getting into the esophagus. Big meals can also induce acid reflux, though, by placing added pressure on the lower esophageal sphincter, which can cause acid (or even small amounts of food) to come back up. This leaves you with serious discomfort and an unappetizing taste in your mouth. To avoid it, Lockwood suggests eating smaller portions<\/a> in a slower fashion and avoiding lying down after a meal.<\/p>\n

5. Your heart races and your face flushes.<\/h3>\n

The science is simple: The more food you eat, the more digestion<\/a> your body has to do. So when you\u2019re piling a huge portion of food down your throat, your body has to go into overdrive to process everything properly. As Lockwood explains, eating large volumes of food requires high volumes of digestion to take place in order to efficiently break down the meal. And with more digestive activity comes more blood flow. This, in turn, causes your heart to work harder and pump more blood to the gut. Again, slowing down each bite will help your digestive system keep up so you don\u2019t need the extra blood flow.<\/p>\n

RELATED: <\/strong>The 15-Minute Home Workout to Survive the Holidays<\/a><\/p>\n

6. You stop enjoying the flavors or mouthfeel of your food.<\/h3>\n

\u201cFood doesn\u2019t have to be good or bad [for you].”<\/p><\/blockquote>\n

In theory, we eat to survive. Food sustains us through the level of physical activity<\/a> we will perform during the day. But culturally, food serves as a comfort and a way to bring people together. While that\u2019s not to say that you shouldn\u2019t enjoy the food you eat, experts say it\u2019s important not to lose sight of the purpose of eating in the first place. Abbey Sharp, RD, founder of Abbey’s Kitchen<\/a>, suggests thinking of your hunger<\/a> as a gas gauge. \u201cAim to start eating when you\u2019re one-fourth full and stop when you\u2019re about three-fourths full to prevent overeating,\u201d she says. \u201cNever let yourself get too hungry or else you may risk another binge.\u201d<\/p>\n

7. You feel guilty after finishing a meal.<\/h3>\n

Even after eating a slice of pumpkin<\/a> or pecan pie or sipping a glass or two of eggnog<\/a>, you shouldn\u2019t feel down about it. It\u2019s important to remember that eating should be a satisfying experience \u2014 one you can and should enjoy with friends and family \u2014 not something you dread because you know you\u2019ll overdo it. Sharp suggests removing the moral element of your meal, snack or dessert<\/a>. \u201cFood doesn\u2019t have to be good or bad,\u201d she says. \u201cTry your best to make sure you\u2019re eating only until you\u2019re full and limiting your portions so you can enjoy your food without feeling bad about it later.\u201d<\/p>\n

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\n<\/strong>8 Low-Calorie Foods That Will Actually Fill You Up<\/a>
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\nYour Guide to Surviving the Holiday Blues<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Avoid food coma status by looking out for these telltale signs of overeating. Then, try these expert tricks to eat more mindfully without feeling deprived. <\/p>\n","protected":false},"author":109,"featured_media":23319,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11,18],"tags":[331,291,59,189,71,341,388],"class_list":["post-64169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","category-weight-loss","tag-binge-eating","tag-clean-eating","tag-healthy-substitutions","tag-holiday","tag-nutrition","tag-tax1living-well","tag-tax2nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/64169","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/109"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=64169"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/64169\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/23319"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=64169"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=64169"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=64169"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}