7 Simple Tips to Stop Overeating

Introduction: You’re Not Alone

If you’re someone who struggles with overeating, please know that you’re not alone. In fact, as an online weight loss expert, this is one of the most common struggles that many of my clients face, especially for high-achieving men and women. 

In today’s article, we are going to cover the reasons that we (as humans) overeat. Then, we’ll cover 7 practical tips that teach you how to stop overeating. Lastly, we will cover what to do when you overeat, as well as how to approach eating from a sensible place. Whew - that’s a lot to cover, so let’s get this party started! 

Why Do We Overeat?

There are countless reasons why we overeat, and for many of us (myself included at times 🙋🏻‍♀️), many of these reasons overlap. Let’s dive into the most common ones: 

😢 Emotional Reasons

Let’s be honest – no one enjoys feeling angry, lonely, anxious, sad, or any other unpleasant emotion. As humans, we are wired to want to feel good 24/7! Oftentimes, eating foods that are highly palatable (and therefore easy to overeat) release dopamine, the “feel good” neurotransmitter within our brains. This is why it’s easy to overeat when feeling emotional. 

Here’s something to remember the next time you feel the urge to overeat because you’re emotional: While the food is delicious and definitely releases dopamine, it won’t “fix” the root cause of why you’re feeling emotional in the first place. 

🧠 Biological Drivers 

Other times, we are driven to overeat due to biological reasons within our physiology or psychology. For example, you may feel the urge to overeat if your blood sugar crashes hours after consuming a highly processed meal. Or, you may feel the urge to overeat after following a strict diet where certain foods are labeled as “bad” or being “off limits.” 

Another biological reason that we tend to overeat comes down to mindfulness. If you eat while watching TV, scrolling through Instagram, or even while working, it becomes nearly impossible to pay attention to your body’s natural hunger and fullness cues, which leads to overeating. 

Lastly, one major biological reason people tend to overeat is simply because processed foods are designed to taste amazing. Think about it — food companies intentionally create high-sugar, highly processed snacks like candy, chips, and cookies to be nearly irresistible. It’s no accident that it’s hard to stop at just one. And honestly, it’s not your fault — this is a strategic marketing move meant to keep you coming back so these companies can boost their profits.

👯‍♀️ Social Triggers 

There are many social situations that can trigger overeating. First up, portion sizes in restaurants (especially here in the US) are at an all-time high. Especially if you grew up as part of the “clean plate club,” overeating almost becomes second nature if you’re in the habit of eating everything that is on your plate. 

Another social trigger for overeating is being around others — whether it’s at a party, dinner with friends, or a family gathering. When you're focused on conversation, catching up, and taking care of everyone else, it's easy to lose track of how much you’re eating. On top of that, there can be subtle (or not-so-subtle) pressure to eat or drink more — “Just one more bite!” or “Come on, have another glass!” 

The truth is, sharing meals and dining at restaurants are some of the best parts of being human, and are so important for connection and mental health. The key is finding that balance — enjoying the moment and the people around you, while still checking in with yourself and your hunger cues.

7 Practical Tips to Stop Overeating

Now that we’ve covered why overeating happens, it’s time to move on to the most important part of this article – and it’s how to stop overeating in the first place! Let’s dive in!

🤤 Tune Into Your Hunger and Fullness Cues

As I write this article, my daughter is 3 years old, and it’s honestly fascinating to watch how naturally in tune she is with her hunger and fullness cues. Some days, she’s absolutely ravenous and devours her meals — and other days, she’ll leave half a scoop of ice cream or a cookie untouched because she’s simply not hungry. No overthinking, no guilt — just listening to her body.

At some point in our lives, we all *knew* how to listen to our bodies’ hunger and fullness cues. If you’ve lost touch with your hunger and fullness levels over the years, know that you’re not alone AND know that you can find them again, too! Here are some ways to practice honoring your hunger and fullness cues: 

• Before eating anything, ask yourself this question: “Am I hungry enough to eat an apple or broccoli right now?” Chances are that if you answer YES to that question, you’re pretty hungry! On the flip side, if you find yourself answering that question by saying something along the lines of “No, I am only hungry for French fries!” then it’s probably a craving. 

• Eat without distractions. As hard as it is (especially if you eat meals alone), try not to eat in front of the TV or while doing something else. Pay attention to how you’re feeling fullness-wise after every few bites. 

• In today’s busy world, many of us eat too quickly. Practice slowing down as you eat, taking 15-30 minutes to enjoy a full meal. You can try setting your fork down between bites or challenging yourself to take a sip of water in between each bite. 

• Stop eating when you feel satisfied, before you’re at the point of feeling stuffed. 

❌ Avoid Restrictive Diets

Let’s have a little fun for a second:

Try to picture any animal right now — a dog, a giraffe, even a platypus. But whatever you do... do NOT think about a hot pink elephant.

What just popped into your head?
Yep. A hot pink elephant.

That’s how our brains work — the moment we’re told not to do or think about something, it becomes the one thing we can’t stop focusing on.

Now apply that same idea to food. 

When we follow super restrictive diets and tell ourselves we can’t have carbs, sugar, bread, or insert-whatever-food-here… suddenly, that’s all we want. It’s not because we lack willpower — it’s basic human psychology.

This is exactly why so many fad diets backfire. The more we label foods as “bad” or off-limits, the more tempting they become. Eventually, the restriction leads to frustration… and often, overeating or bingeing. It’s a tough cycle, and you’re definitely not alone if you’ve been stuck in it.

🍽️ Eat Balanced Meals 

It’s really hard not to overeat when you’re constantly feeling hungry. If that sounds familiar, you’re definitely not alone. Often, that lingering hunger comes from meals that just aren’t filling or balanced — like quick, processed foods that might taste good in the moment but don’t give your body the fuel it actually needs to feel satisfied. 

When we’re not getting enough nutrients, our bodies stay stuck in that “I need more” mode — and it makes total sense why we keep reaching for snacks all day.

Here are different kinds of foods to include in your meals so they are more balanced: 

• Protein – Protein is a macronutrient that your body uses to repair and build new tissue, especially muscle. It also helps to keep us feeling full and satisfied while slightly boosting your metabolism. 

• Sources of lean protein include poultry (chicken breast and turkey), fish, extra lean ground beef, low-fat or nonfat Greek yogurt, cottage cheese, eggs and egg whites, tofu, tempeh, black beans, etc. 

• Fiber – Fiber is a type of carbohydrate that your body can’t digest. It helps to keep your GI system running smoothly while promoting feelings of fullness, and helps to control your blood sugar. 

• Some common foods that contain fiber are beans, lentils, oats, whole grains, carrots, berries, apples, and broccoli. 

• Healthy Fats – Healthy fats are a macronutrient that support brain function, hormone production, and nutrient absorption while helping you feel full and energized. 

• Examples of healthy fats include nuts and nut butters, oils (like olive oil or avocado oil), avocados, seeds, etc. 

⏰ Slow Down Your Eating

We briefly touched upon this tip earlier, but slowing down your eating can teach you how not to overeat. Taking 20 minutes to eat a meal can help you understand or learn how much food you need to feel satisfied and full, which can prevent overeating. Here are some practical tips to help you slow down during meals: 

• Set down your utensil between each bite

• Challenge yourself to chew each bite of food ~20 times before swallowing

• Take a sip of water in between every bite or two 

• Eat without distractions (meaning without watching TV or scrolling through your phone)

🩷 Identify Emotional Triggers

As we’ve discussed, overeating often stems from the desire to “feel good” thanks to the neurotransmitter dopamine that is released when we eat yummy foods. Learning to process stress and emotions without food is the key for how to stop eating so much. 

Here are some ways that you can learn to process stress and emotions without food:

• Journal – Write down your thoughts and feelings

• Deep breathing – Take 5-10 deep breaths 

• Movement – Taking 5-10 minutes to walk, stretch, dance, or move your body in any other way

• Get Outside – Nature tends to calm our nervous system 

• Music – Listen to your favorite song

🗓️ Practice Gentle Structure

When it comes to losing weight, it can be easy to try to follow strict “rules” around your eating and exercise habits. For example, you may force yourself to stop eating by 6 p.m. each day, or maybe you force yourself to hit 12,000 steps daily, no matter what, before going to bed. 

While there’s nothing wrong with these habits, and they can be beneficial to some (when treated as parameters versus strict rules), yet having a gentle structure can help you learn how to stop eating so much. 

Here are some examples of ways to practice gentle structure:

• Eat meals and snacks at regular times to prevent intense hunger from excessively long periods without eating

• Loosely plan ahead for your meals and snacks. This doesn’t mean you need to have every single meal planned out perfectly, but having a general game plan for what you plan to eat can help you learn how not to overeat. 

• Pause midway through every meal and ask yourself, “Am I hungry enough to continue eating more, or have I eaten enough to satisfy me for a few hours?” 

🍪 Keep Trigger Foods in Moderation

When you're on a weight loss journey, it's important to remember that there are no “bad” foods. Some foods are simply more nutrient-dense — like fruits, vegetables, and lean proteins — while others are less nutrient-dense, such as candy, chips, and desserts.

That said, certain foods can be easier to overeat, especially if they’re readily available in large quantities.

Rather than banning those foods entirely, try keeping them in your home in pre-portioned packages. For example, if Oreo cookies are a food you tend to overeat, consider buying the snack-size packs that include just 2–3 cookies. This way, you can still enjoy your favorite treats while staying mindful of portions.

What If You Already Overate?

If you've already overeaten, the first thing to do is not beat yourself up! Remember that overeating happens to all of us at times, myself included. Here are the best steps to take if you’ve overeaten and how to not overeat the next time you’re around food: 

Try To Identify Triggers

Can you pinpoint what caused you to overeat? Were you feeling emotional or stressed, or were you eating while watching Netflix? Understanding the reason behind why you overeat can help prevent it from happening again. 

Reframe the Guilt

While it’s easy to feel guilty for overeating, feeling guilty in and of itself isn’t very productive. Be compassionate with yourself, and remember that what matters MOST is your next choice. Remember, the goal here isn’t to completely eliminate overeating (because no one is perfect) but rather to become more consistent with correct portion sizes. 

Focus on Long-Term Habits, Not Quick Fixes

After you’ve overeaten, it’s easy to “overcompensate” by doing something drastic, such as an intense workout or skipping your next meal. Oftentimes, those drastic “quick fixes” tend to backfire. Instead of relying on quick fixes, choose one or two habits that you can create to prevent overeating in the future. 

Feeling stuck on which habits would be beneficial for you personally? Reach out or learn more about our weight loss coaching programs! At Strong with Sarah, we specialize in helping our clients create a healthier relationship with food while overcoming overeating. 

Final Thoughts on How to Stop Overeating

Overeating is something we all experience from time to time — it doesn’t mean you’ve failed or that you’re off track. The goal isn’t perfection; it’s progress and awareness. By understanding why overeating happens and using simple, practical tools — like tuning into hunger cues, building balanced meals, and approaching food with less guilt and more structure — you can start to shift your habits in a lasting, sustainable way.

Be kind to yourself in the process. Change doesn’t happen overnight, but every mindful decision you make adds up. You’ve got this — and if you ever need support along the way, we are here to help. 💛