Are you struggling with overeating and feeling like you’re caught in a cycle that’s hard to break? It’s a common challenge, especially during perimenopause or menopause when stress, hormonal changes, and long-standing habits can make things even tougher. The good news? With some practical strategies, you can regain control and start making meaningful progress.
There are many things you can try but don't panic, you don't need to try all these solutions at once—pick a couple to start with that you think might be contributing most to your overeating and see how they help.
Use this checklist to identify what might be tripping you up and take action to address behaviours that aren’t serving you well:
Overeating? Try these Practical Steps to Improve Your Eating Habits
1. Practise Mindful Eating
Slow Down Your Meals: Are you eating too quickly? Taking the time to chew slowly and savour each bite helps your brain register fullness, preventing overeating.
Eliminate Distractions: Are you eating while watching TV or scrolling on your phone? Try focusing solely on your meal to better tune into your hunger and fullness cues.
Action Step: During your next meal, set a timer for 20 minutes and try to extend your eating time. Put away all distractions and focus entirely on your food.
2. Control Portions
Use Smaller Plates and Bowls: Are your portions too large? Downsizing your dishes can naturally reduce how much you eat without feeling deprived.
Pre-Portion Your Snacks: Do you snack straight from the bag? Pre-measure a single serving to avoid mindlessly eating more than you intended.
Action Step: Start using smaller plates for meals and portion out your snacks into small containers or bags.
3. Stay Hydrated
Drink Water Before Meals: Are you confusing thirst with hunger? A glass of water before eating can help curb unnecessary snacking.
Sip Throughout the Day: Are you drinking enough water? Staying hydrated helps reduce cravings and supports overall health.
Action Step: Carry a water bottle with you and aim to drink at least one glass of water before each meal.
4. Prioritise Protein and Fibre
Include Protein in Every Meal: Are your meals leaving you hungry soon after eating? Protein helps keep you full and satisfied longer.
Fill Up on Fibre: Are you getting enough fibre? Fibre-rich foods like vegetables, fruits, and whole grains slow digestion and help control hunger.
Action Step: Plan meals with a good source of protein (such as chicken, tofu, or eggs) and fibre (like veggies, fruits, or whole grains).
5. Address Emotional Overeating
Identify Your Triggers: Are you eating to cope with stress, boredom, or other emotions? Recognising what triggers your emotional eating is key to managing it.
Find Alternative Coping Strategies: Do you have other ways to deal with emotions besides eating? Consider activities like walking, journaling, or deep breathing as alternatives.
Action Step: Start a journal to track when and why you eat. Over time, you’ll notice patterns and can work on healthier coping strategies.
6. Don’t Skip Meals
Avoid Skipping Meals: Are you skipping meals and then overeating later? Skipping meals can lead to extreme hunger, making it harder to control portions later.
Eat Regularly: Are you maintaining regular eating patterns? Consistent meals keep your energy steady and reduce the risk of overeating.
Action Step: Plan your meals and snacks so you eat every 3-4 hours, preventing extreme hunger that can lead to overeating.
7. Keep Healthy Snacks on Hand
Choose Nutritious Options: Do you reach for unhealthy snacks when hunger strikes? Keeping healthy snacks like fruits, nuts, or yoghurt on hand can prevent you from grabbing processed, high-calorie foods.
Prepare Ahead: Are your healthy snacks ready to go? Preparing snacks in advance ensures you have easy, nutritious options available.
Action Step: Stock your kitchen with healthy snacks and portion them out in advance so they’re ready when you need them.
8. Get Enough Sleep
Prioritise Sleep: Are you getting enough rest? Lack of sleep can mess with your hunger hormones, leading to increased cravings and overeating.
Create a Sleep Routine: Do you have a consistent sleep schedule? A regular sleep routine supports better rest and helps regulate appetite.
Action Step: Aim for 7-8 hours of sleep each night, and establish a calming bedtime routine to improve sleep quality.
9. Plan Your Meals
Meal Prep: Are you often unsure of what to eat and end up making unhealthy choices? Preparing your meals ahead of time can help you stick to healthier options.
Balanced Meals: Are your meals balanced? Ensure your meals include a good mix of protein, healthy fats, and fibre to keep you full and satisfied.
Action Step: Set aside time each week to plan and prep your meals. This way, you’re less likely to make impulsive food choices.
10. Listen to Your Body
Recognise Hunger Cues: Are you eating out of habit rather than hunger? Learning to distinguish between true hunger and other triggers is key to avoiding overeating.
Stop When Satisfied: Are you eating until you’re overly full? Practise stopping when you feel satisfied, not stuffed.
Action Step: Check in with yourself during meals and pause to assess your hunger. Stop eating when you feel comfortably full.
Ready to Take Action?
Sometimes knowing what you should do to make a change isn't enough (lots of us signed up to the gym but you have to go and do the workouts to see progress) So, if you found this checklist helpful but know that implementation is your issue, you know you will need more guidance and support to implement these solutions, check out my START WITH PURPOSE 6Week programme here.
You get access to fitness, nutrition guidance with me on hand to help you and others in the group with your questions so you have the advice and support in place to give you the best chance of success.
Remember, taking control of your overeating/ eating habits is possible, and it starts with small, practical steps. You’ve got this!
🌟Need more help? If you’re looking for a supportive and flexible approach to fitness during midlife, I’m here to help. Click these links to follow me on Instagram @fitforapurposeuk or on Facebook fitforapurposeadmin
Comments