Compulsive Overeating Disorder: How You Can Learn to Control It

Overeating is a common occurrence for many people around the holidays. We gather at our family’s home and enjoy Thanksgiving, Christmas, or Easter dinners a little too much, eating way beyond full and leaving uncomfortably full or falling asleep in front of the television.

But some people struggle with overeating regularly. They eat until they are in pain and may not know how much they have consumed. They consistently serve themselves too much, eat too fast, or graze throughout the day, consuming hundreds more calories than their body needs in a day.

The good news is that you can stop the madness of a compulsive overeating disorder.

How to Stop Compulsive Overeating

Stopping compulsive overeating requires breaking the pattern of bad habits and the vicious cycle between your negative thoughts, emotions, and behaviors. It takes time, so you may want to adopt a new change every week or month until you have changed your daily habits and routines.

For example, perhaps you should concentrate on sitting down at the table this week to enjoy your meals instead of eating in your car or at your desk. Next week, you can tackle adding more fiber-rich foods to your plate. You could work on changing your breakfasts one week, then your lunches the following week, slowly building on your new, healthy changes.

Take the time to sit down and eat Hectic schedules mean we are constantly on the go or trying to fit in more work during our downtime. As commendable as this work ethic may seem, staying too busy will affect your health. Slow down and serve yourself each meal at the kitchen or dining room table.

If you are at work, step away from your desk and find a table in the break room or a bench outside, where you can detach yourself from the day and concentrate on your meal. It is too easy to mindlessly consume food when you are distracted by the computer, television, phone, or driving to your next destination.

Try adding water-rich foods to fill you up The foods with a higher water content tend to fill you up without adding extra calories or fat. Think grapes,  apples, watermelon, salad greens, tomatoes, and broth-based soups. Try adding these at the beginning of a meal or as a snack if hungry.

Serve food on portion-controlled plates and bowls It is far easier to limit your portions if you do not eat straight out of a bag or container. Instead, find portion-sized plates and bowls. Serve your meals using these guidelines until you have confidence that you can eyeball an appropriate amount.

Eat fiber-rich foods Fiber fills you up and helps to keep your digestive system healthy. Unfortunately, most people do not eat enough fiber in their diets. The recommended amount of fiber is 25 grams for women and 35 grams for men. Try eating more fruits (leave the skin), beans, flax seeds, nuts, or whole grains or sprouted grains in your meals.

Add protein to every meal Protein promotes satiety. You are less likely to overeat a meal with boneless, skinless chicken breasts than a meal with simple carbohydrates like pasta. Just like with fiber, most people do not consume enough protein.

Check with your physician or a nutritionist about the appropriate amount of protein you should eat each day. As a rule of thumb, the more you exercise, the more protein your body will require for strength and recovery.

Consider low-glycemic foods to keep blood sugar stable Blood sugar plays a critical role in producing a constant level of energy. Suppose you consume too many simple carbohydrates (white bread, white flour, potatoes) and sugar (candy bars, pastries, processed foods, soda).

In that case, your blood sugar level will rise and fall dramatically, causing you to crash and bringing about fatigue, dizziness, and the inability to concentrate. Not maintaining a lower blood sugar level can also result in Type II diabetes. Try whole grain and sprouted bread, non-starchy vegetables, beans, oats, grapefruit, and Greek yogurt.

Add healthy fats to meals Healthy fats give you a sense of satiety while supporting your cells and giving your brain and body energy to do daily tasks. Add one teaspoonful to one tablespoonful of coconut oil to a protein shake or over vegetables. Toss a few nuts on a salad, or add flax seeds to oatmeal. You can add healthy fats as a topping or garnish to your regular foods.

Cut back on sugar intake An overabundance of sugar can lead to chronic conditions like Type II diabetes, heart disease, and inflammation. Sugar works in the brain like an addictive substance, making cravings stronger when you cut back on your sugar consumption.

Try out other sweeteners that will not spike your blood sugar in your coffee and baked goods. Depending on your sensitivity, you might be able to use small amounts of stevia, erythritol, or xylitol.

Identify your trigger foods Are there certain foods that you seem to lack control over? Many people find that certain foods trigger overeating. For example, fast food, chips, ice cream, candy, pretzels, cookies, or pizza. Figure out your trigger foods and cut back on how often you treat yourself to this food. When you do eat from this list, try limiting your portion.

Eat at regular meal times Grazing all day can lead to overeating and consuming too many extra calories, resulting in excess weight, more oversized clothes, and chronic health conditions. Use your schedule to assign meal times and optional times for snacking. For example, you may decide to eat every three to four hours, allowing yourself breakfast, morning snack, lunch, afternoon snack, and dinner.

Plan ahead When we do not plan for our meals, it is easier to make unhealthy choices when hungry. Decide on a day during the week (or on the weekend) to plan out dinners and other meals for you and your family.

Even if you are not ready to prep foods, such as cutting up fruits and vegetables for the week, you can ensure that you have ingredients on hand to make meals and give yourself time to thaw frozen foods.

Drink more water Water fills your stomach, especially if you drink some before  a meal. Giving your body plenty of hydration benefits your organs, brain, hair, skin, and nails. The body needs water to flush out toxins and flourish in every area. Make sure you get in at least eight cups of water each day, more if you exercise or live in a hotter climate.

Seek support and counseling We tend to live our lives like the five people we surround ourselves with. Are your friends and family supportive, or do they also compulsively overeat? It may be time to look for people who live the lifestyle you want: healthy and in control of their eating habits. If you do not know anyone who fits that description, reach out to us today. We offer group counseling for people experiencing overeating disorders and other eating disorders. Group counseling is a great place to share, learn new strategies, and hear from others how they have overcome eating disorders.

When You Need Help for Compulsive Overeating Disorder

The urge to eat can feel similar to the cravings and withdrawal symptoms that substance abusers experience when stopping an addiction. The draw toward more food is strong, and it does take time to train your body to accept smaller portions of healthier foods during mealtimes.

The Bible states, “No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” (Hebrews 12:11 NLT)

If you are struggling to beat an overeating disorder, reach out to one of our professional counselors today. We personalize a plan to help you meet your goals while helping you grow spiritually in your relationship with God. Contact us today, and let’s take the first step toward freedom.