How to Control Your Overeating Habits
in Vacaville

Weight Loss Vacaville CA eating-choices

A lot of people are eating too much or are having trouble controlling their appetite, especially with the ever-increasing portion sizes and fast-paced lifestyle. However, that shouldn't always be the case because there are simple and effective techniques that Vacaville doctors can teach you that could help regulate your appetite and avoid overeating.

An occasional oversized meal or snack isn't always harmful but doing it more than often can lead to serious health conditions. It could put someone at risk for obesity, type 2 diabetes, and heart and blood vessel conditions, which can lead to metabolic syndrome.

Between 2015 and 2016, an estimated 39.8% of adults in the US are suffering from obesity. This number is alarming because it continues to increase from time-to-time. At this rate, a lot of people are going to suffer from these serious health conditions, which can always be prevented by a change of lifestyle.

If you want to reduce your overeating habits, you can always start with these following tips.


  1. Stay away from distractions - Whether you're eating lunch in front of the computer or munching on chips while watching your favorite TV shows, eating while distracted happens to a lot of people. At a first glance, this habit seems harmless, yet it contributes to constant overeating.
    • According to studies, people who are distracted while eating their meals or snacks are likely to consume more calories than they normally should. It may even cause them to crave for more food later in the day, compared to people who only pay attention to the food that's on their plate.
  2. Try some volumetrics - Volumetrics is a way of eating that focuses on getting filled up on low calorie, high fiber foods such as non-starch vegetables.
    • Foods that are low in calories but high in fiber can make you feel full faster. Additionally, you can drink some water before eating such meal to decrease your chances of overeating.
    • For your volumetric-friendly foods, you can consider top examples like beans, broccoli, grapefruit, tomatoes, salad greens, and low-sodium broth. So, make sure to munch on a large salad or a bowl of low-sodium broth soup before mealtime so that you can avoid overeating.
  3. Eat regular meals - People who are pursuing weight loss would often cut out meals to decrease their daily calorie intake. There are instances that this strategy works but restricting meals will make you eat more later during the day.
    • You should instead try eating more frequently throughout the day since it can help reduce your hunger and overall food intake.
    • For example, people who skip lunch to reduce their calorie consumption would find themselves overeating at dinner. But if they eat a balanced lunch, then it will reduce their chances of overeating later in the day.
  4. Avoid sugary beverages - Sugary beverages such as juice and soda can cause weight gain and even increase your chances of getting certain diseases like diabetes. In addition to that, drinking sweetened beverages during meals can somewhat cause you to overeat.
    • Instead, opt for water all the time because it's free of sugar and it won't make you crave for more food. In fact, you will even feel fuller if you drink a glass before every mealtime. If you want other options than water, then an unsweetened seltzer will also do the trick.
  5. Break old habits - When your habit involves your love for food, it can be hard to break it especially if you've been doing it for a long time.
    • Many people are enjoying their comfortable routines, such as eating their meals in front of the TV or indulging on a bowl of ice cream every night. If this is the usual routine, it could take time before these unhealthy behaviors are identified. Once you do, it's time to replace them with healthy habits and you will see that it's worth the effort.
    • So, instead of eating in front of the TV, try consuming your meals at the dinner table. Make sure to practice these habits regularly because you will surely adapt to it later on.
  6. Get help if necessary - There's a difference between overeating and binge-eating disorder (BED).
    • Binge-eating disorder (BED) is distinguished as a psychiatric disorder, which means that if someone has it, they may require help from medical professionals to overcome it.
    • BED is a recurring episode of consuming a large amount of food very quickly until they become uncomfortable, even though they're not that hungry in the first place. After their binge, they feel instant regret after surrounding by such behavior.
    • Millions of people worldwide are affected by it and are very common in the United States. If you feel like what you have is BED, then seek professional help right away. There are treatment options available for people suffering from it and leaving it untreated can put you at risk of serious health conditions.

Whatever causes you to overeat, you should put a stop to it right away. It can be very alarming especially if it comes to the point where you can no longer control it. A weight-loss expert like Dr. Alex Tam of Vacaville can help people with such a problem. He can also help you with your weight loss journey so you should give his clinic a call right away!


9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm

9:00am - 12:00pm
2:00pm - 6:00pm


Vacaville Weight Loss
1490 Alamo Drive Suite A
Vacaville, CA 95687
(707) 452-3377