How to Stop Overeating: A Doctor’s Guide to Taking Control of Your Health

Do you often feel like you’ve eaten too much—and regret it later? You’re not alone, but the solution might be simpler than you think.

Overeating isn’t just about willpower. Whether it’s emotional stress, boredom, or even your body’s hunger hormones, there’s often a deeper cause behind the behaviour. The good news? By understanding the science of why we overeat and making small, sustainable changes, you can break the cycle and develop a healthier relationship with food.

Here’s a doctor-approved guide to help you stop overeating—for good.

Why Do We Overeat?

Overeating is a complex behaviour influenced by a mix of biology, environment, and emotions. Some of the most common reasons include:

1. Emotional Eating:
   Stress, anxiety, or even happiness can trigger us to eat when we’re not physically hungry. Food becomes a coping mechanism, especially for sugary or high-fat comfort foods.

2. Mindless Eating:
   Eating in front of the TV, scrolling on your phone, or grabbing snacks on the go can cause you to lose track of how much you’re eating, often leading to overconsumption.

3. Portion Sizes:
   In today’s world, portions have grown significantly larger. Research from the British Journal of Nutrition shows that we tend to eat more when presented with bigger portions, even if we’re already full.

4. Hunger Hormones:
   Lack of sleep, irregular eating patterns, or a diet low in protein and fibre can disrupt hormones like ghrelin (which increases hunger) and leptin (which signals fullness), making it harder to stop eating.

5. Restrictive Dieting:
   Paradoxically, diets that are too restrictive can backfire, leading to feelings of deprivation and binge eating episodes.

The Health Impact of Overeating

Consistently overeating doesn’t just lead to weight gain—it can also increase your risk of long-term health issues, including type 2 diabetes, high blood pressure, and digestive problems like acid reflux. Additionally, overeating can take an emotional toll, contributing to feelings of guilt, frustration, and stress.

The key to stopping overeating isn’t about harsh restrictions or guilt—it’s about understanding your body and creating sustainable habits.

7 Doctor-Approved Tips to Stop Overeating

At The Online GP, we recommend these practical strategies to help you take back control of your eating habits:

1. Practice Mindful Eating
   Mindful eating means paying full attention to your meal—free from distractions like screens or multitasking. Chew slowly, savour each bite, and take the time to notice when your body signals it’s full.

2. Eat Regularly Throughout the Day
   Skipping meals or waiting too long between meals can leave you ravenous, making it harder to control portions later. Aim for three balanced meals and one or two healthy snacks daily to keep your energy and hunger hormones stable.

3. Focus on Fibre and Protein
   High-protein foods (like eggs, chicken, or tofu) and high-fibre options (like vegetables, whole grains, and beans) keep you fuller for longer, helping to prevent overeating.

4. Portion Control Made Simple
   Use smaller plates to naturally limit portion sizes, or try pre-portioning snacks instead of eating straight from the bag. Visual cues can make a big difference in how much you eat.

5. Hydrate First
   Sometimes what feels like hunger is actually thirst. Before reaching for food, drink a glass of water and wait a few minutes to see if the sensation subsides.

6. Address Emotional Triggers
   If stress or emotions drive your eating, explore other coping mechanisms like journaling, taking a walk, or practising relaxation techniques. Over time, you’ll build healthier habits to replace emotional eating.

7. Get Enough Sleep
   Sleep deprivation disrupts your hunger hormones, making you crave high-calorie foods. Prioritise 7–8 hours of quality sleep each night to keep your appetite in check.

When to Seek Help

If overeating feels like a constant struggle or is negatively impacting your health, you don’t have to go it alone. At The Online GP, we offer personalised advice and support to help you uncover the root causes of your eating habits. From addressing medical conditions like hormonal imbalances to providing expert guidance on nutrition and lifestyle changes, we’re here to help.

Small Changes, Big Results

Breaking the cycle of overeating isn’t about perfection—it’s about progress. By tuning into your body, addressing emotional triggers, and making small, consistent changes, you can create a healthier, more balanced relationship with food.

Ready to take control of your health? Book an in-person or virtual consultation with The Online GP today and start your journey to mindful, healthier eating.