3 Habits to Overcome Overeating

If you haven’t started incorporating some healthy habits into your daily routine yet, here’s a bunch reasons why you should.   

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:


Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.


You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.


Something Deeper:

Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

3 Habits To Overcome Overeating

Read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Bonus Step: Swap ‘Em

Habits are difficult to overcome for sure. I must admit, I often fall victim to this one myself. For me, it’s my  morning cup of coffee (or two). I have a habit of having a Rise bar with my first cup of coffee every morning, whether I’m hungry or not. I just love the taste of it with my hot coffee.

Replacing bad habits with healthy ones is a key long term strategy to achieving your fitness and fat loss goals.

If you’re not sure why you should build healthier habits, or need a little motivating here’s 21 reasons to get you started.

If you’re just not sure how healthy your habits really are, here’s a fun little healthy habit quiz you can take for yourself.

Lastly, if you need help building healthy habits and are interested in long-term success, you may want to think about working with a fitness coach or specialist.

As always, you are welcome to call or email me with questions or to get started on your own habit building coaching program.

I look forward to hearing from you.

Let’s do this 🙂

P.S. If you’d like to build life-long sustainable habits, consider my ProCoach Transformation Program. Although it’s by invitation only, all you need to do is fill out the application to see if we’re a right fit for each other and you’ll hear from me within 48 hours. Until then, pick a habit and get started!






Helping you shed the fat, even on your busy schedule,

Fit Coach George, Body Transformation Coach

ISSA Certified Fitness Trainer & Precision Nutrition Certified Pn1