Table of ContentsView AllTable of ContentsChange Your MindsetInventory Your Eating HabitsChoose Nutrient-Dense FoodsWhen to See a Provider
Table of ContentsView All
View All
Table of Contents
Change Your Mindset
Inventory Your Eating Habits
Choose Nutrient-Dense Foods
When to See a Provider
Most people have overeaten at one time or another. Maybe you consumed too much too fast in one sitting or mindlessly grabbed a box of sugary cereal when you were stressed out. While this is normal on occasion, it’s important to address ongoing overeating habits.
Overeatingcan eventually lead to unintentional weight gain, emotional distress, and a disconnection between your mind, body, and nutrition.
This article outlines 23 ways to help you stop overeating and improve your eating habits and enjoyment of food.
South_agency / Getty Images
13 Tips to Overcome Binge Eating
Many factors contribute to your eating habits, and your mindset is one of them. How you think (or don’t think) about food affects your diet pattern.
Limit Distractions
We live in a busy time in which eating lunch while working, driving, scrolling social media, or talking on the phone is standard. While there’s nothing wrong with being productive, consider separating your to-do list from your mealtime as often as possible.
When you’re focused on another task while eating, you pay less attention to how much food you’re consuming or how full you are, and you are more likely to overeat.
Slow Down
Slowing down allows your body to register feelings of fullness (and is also better for your health). By savoring each bite and chewing thoroughly, you can tune into your body’s natural hunger cues and prevent overindulgence. Mindfully enjoying meals fosters a deeper connection with food and can help prevent overeating later.
12 Simple Strategies to Curb Sugar Cravings
Ditch the Diet Mentality
Ditching the diet mentality is crucial to creating a healthier relationship with food. Adhering to a diet mentality with restrictive patterns of eating can ultimately lead to overeating after dieting stops.
Instead of restrictive rules, embracingintuitive eatinghelps you better listen to your body’s hunger and fullness cues. Letting go of the diet mindset allows you to adopt a balanced approach to eating that’s better for your physical, emotional, and mental health.
Keep a Food Journal
If you feel you’ve fallen into a pattern of overeating, consider keeping afood journalfor a few days. Write down everything you eat and drink, including the time of day, your portion sizes, and even your feelings related to eating. This can help you identify patterns of restriction, overeating, and associated negative feelings and help you build healthier habits.
Dine With Like-Minded Friends
We tend to mimic patterns and habits of the people we surround ourselves with, which can include eating habits—for better or worse. Surrounding yourself with people who prioritize balanced eating can help you veer toward more mindful choices and reinforce positive behaviors.
Sharing meals with friends with similar health goals can also help you hold each other accountable and feel supported. Plus, enjoying meals with like-minded friends creates a more relaxed environment that aligns with mindfulness.
Reduce Stress
Emotions, especially stress, influence when, what, and how much we eat.While there’s no shame in enjoying comfort foods, finding other ways to manage your stress is essential to help prevent overeating patterns and support your mental well-being.
Some great ways to help manage stress include:
Keep Your Goals In Mind
Keeping your goals at the forefront can help you stay motivated as you work on implementing healthier habits.
Remind yourself of your greater purpose and desired outcomes, including weight loss, improved health, or increased energy, to help you stay focused and committed to making mindful food choices. It may help to write these goals down and keep them somewhere easily accessible.
Take Inventory of Your Eating Habits
Recognize Your Food Triggers and Patterns
Everyone has triggers that can make them more likely to overeat. Some of the most common are emotions, like stress, anger, sadness, or boredom; environmental cues, like social outings, the end of the work day, or being around certain friends; or triggers related to your brain’s reward centers that you may not even realize.
It’s important to enhance your sense of self-awareness so you can recognize your triggers and patterns of overeating. Once you understand what triggers you, you can be more intentional about managing those triggers and finding other ways to respond to break these patterns. For instance, you could call a friend or take the dog for a walk instead of eating out of boredom.
Watch Portion Sizes
You don’t need to measure and weigh everything you eat; instead, pay close attention to what’s on your plate and eating reasonableportion sizes.
For example, if you’re prone to eating snacks right out of the bag or box, make it a habit to portion out what you will eat in a small dish. Doing so will help manage calorie intake and reduce the likelihood of eating more than your body needs.
Avoid Eating From Containers
Instead, make it a habit to portion a certain amount of snack food into a small bowl or dish and put the original package back on the shelf. This is also an excellent opportunity to pair your chosen snack food with something else, like fruits or vegetables with hummus, to create a balanced and filling plate.
Eat Regular Meals
It can be easy to fall into a habit of just snacking throughout the day or skipping meals altogether when you get busy. However, this habit often becomes a cycle of restricting food and then overeating, especiallylater in the day, when your body recognizes it hasn’t had enough to eat.
It may be helpful to set an alarm or carve out regular times to dedicate to sitting down for a focused, intentional, balanced meal.
Break Old Habits
As you create new, healthier habits, you must leave behind habits that no longer serve you. By identifying your triggers and understanding the root causes of overeating, you can develop new strategies to avoid falling back into familiar patterns.
Breaking old habits also means intentionally disrupting routines and implementing new, healthier habits that better support your desired eating behaviors.
Check In With Yourself
Creating new habits is about getting more in tune with your body’s needs. Checking in with yourself can help you address patterns of overeating and increase your self-awareness around eating habits.
Take moments to pause and reflect on feelings of hunger, fullness, and emotional triggers to help prevent mindless or emotional eating.
Eat Slowly
Intentionally slowing down can help combat patterns of overeating as you retrain your body to register feelings of fullness.
Savoring and chewing each bite thoroughly can help you tune into your body’s natural hunger cues and avoid overindulging. Eating slowly can help support healthy weight management and overall digestive health and well-being.
Plan Ahead
Knowing your triggers can help you prepare for them and figure out other ways to respond that are less likely to result in overeating. Prepping meals and snacks beforehand takes the guesswork out of what you’ll eat and prevents last-minute overeating.
Emphasize Nutrient-Dense Foods
Nutrient-dense foodsare full of vitamins and minerals that support bodily functions. Prioritizing these foods can help you feel more satisfied and (consume fewer calories) than eating highly processed foods.
Focus on Fiber-Rich Foods
Fiberis an essential nutrient that most adults don’t get enough of through their diet. Not only does fiber help reduce the risk of chronic conditions like heart disease, type 2 diabetes, certain cancers, and digestive problems, but it’s also a key nutrient for satiety (a satisfied feeling of fullness) and weight management.
Fiber helps keep you fuller for longer between meals. It can slow down your digestion and keep your blood sugar levels stable, which helps prevent overeating. Fiber is only found in plant foods, so eating more fruits and veggies is a good habit.
Load Up on Protein
Choosing foods with high-quality protein and consuming them throughout the day is essential, especially when working to stop overeating. Consuming protein helps support satiety and prevents overeating.
Goodprotein sourcesinclude:
Stabilize Your Blood Sugar Levels
You’ve probably experienced dramatic drops inblood sugarfrom time to time, making you desperate for a sugary snack. To help prevent this and to stabilize your blood sugar levels, eat every few hours and include various proteins, healthy fats, and fiber at every meal and snack. Balancing these macronutrients is essential for optimizing blood sugar levels and avoiding overeating.
Watch Your Alcohol Intake
Alcohol can contribute to overeating for a few reasons: First, it can impair judgment and increase cravings for high-calorie foods, making it easier to consume more than intended. Additionally, alcohol tends to be high in calories, which can quickly add up and contribute to a higher daily energy intake than you may have intended.
Replace Sugary Drinks With Water
Sugary drinks are often high in calories and can throw your blood sugar out of whack, contributing to patterns of overeating.
Drinking water before meals can help curb your appetite, making it easier to control portion sizes and prevent overeating. Unlike sugary beverages, water contains zero calories and supports your overall health.
Eat Healthy Fats
Includinghealthy, unsaturated fats in your diet contributes to feelings of satiety and satisfaction. Including sources of healthy fats such as avocados, nuts, and olive oil in meals can help stabilize your blood sugar levels and curb cravings.
Healthy fats also provide a steady energy source, reducing the likelihood of excessive snacking or overeating later.
Try Volumetrics
Volumetricsemphasizes filling up with nutrient-dense foods, which can help prevent feelings of hunger and reduce the urge to overeat calorie-dense options.
Some of the most nutrient-dense foods are whole and minimally processed plant foods, like fruits, vegetables, whole grains, nuts, seeds, and legumes. These tend to be naturally low in calories but high in water content and packed with nutrition, supporting your overall health and helping prevent overeating without obsessing over calories.
Don’t Ban All of Your Favorite Foods
Banning your favorite foods may seem sensible to avoid overeating, but it usually backfires. Rather than depriving yourself of foods that bring you joy, eat them in moderation.
Doing so helps reduce the likelihood of intense cravings and eventual overeating.Accepting that some foods are just meant to provide joy rather than nourishment can help foster a healthier relationship with food and reduce the food-related guilt and shame that often underlies overeating patterns.
When to Contact a Healthcare Provider
The list above provides some ideas for adjusting your everyday routine and mindset to help address overeating. However, it’s not always enough to rely on our daily habits and resources to make significant changes, and that’s OK.
If you’re struggling with overeating or other food-related challenges, speak to a healthcare provider, such as aregistered dietitian, a therapist, or both. Their support can be extremely beneficial in helping you address underlying triggers and develop a personalized plan.
Summary
Overeating can trigger feelings of guilt and shame, as well as feelings of being out of control or unable to make healthy eating choices. If you’re feeling stuck in a pattern of overeating, consider ways to make changes that are reasonable for you. Personalized support can come from seeing a registered dietitian and/or a therapist.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Steps for improving your eating habits.Robinson E, Aveyard P, Daley A, et al.Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.Am J Clin Nutr. 2013;97(4):728-742. doi:10.3945/ajcn.112.045245Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S.The effect of adherence to dietary tracking on weight loss: Using HLM to model weight loss over time.J Diabetes Res. 2017;2017:6951495. doi:10.1155/2017/6951495Reblin M, Uchino BN.Social and emotional support and its implication for health.Curr Opin Psychiatry. 2008;21(2):201-205. doi:10.1097/YCO.0b013e3282f3ad89Hill D, Conner M, Clancy F, et al.Stress and eating behaviours in healthy adults: a systematic review and meta-analysis.Health Psychol Rev. 2022;16(2):280-304. doi:10.1080/17437199.2021.1923406Razzoli M, Pearson C, Crow S, Bartolomucci A.Stress, overeating, and obesity: insights from human studies and preclinical models.Neurosci Biobehav Rev. 2017;76(Pt A):154-162. doi:10.1016/j.neubiorev.2017.01.026Bailey RR.Goal setting and action planning for health behavior change.Am J Lifestyle Med. 2017;13(6):615-618. Published 2017 Sep 13. doi:10.1177/1559827617729634American Society for Nutrition.Most people think their diet is healthier than it is.Lee NM, Carter A, Owen N, Hall WD.The neurobiology of overeating. Treating overweight individuals should make use of neuroscience research, but not at the expense of population approaches to diet and lifestyle.EMBO Rep. 2012;13(9):785-790. doi:10.1038/embor.2012.115Jia SS, Liu Q, Allman-Farinelli M, et al.The use of portion control plates to promote healthy eating and diet-related outcomes: A scoping review.Nutrients. 2022;14(4):892. Published 2022 Feb 20. doi:10.3390/nu14040892Zhang D, Lee EKP, Mak ECW, Ho CY, Wong SYS.Mindfulness-based interventions: an overall review.Br Med Bull. 2021;138(1):41-57. doi:10.1093/bmb/ldab005Cherpak CE.Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function.Integr Med (Encinitas). 2019;18(4):48-53.Simonson AP, Davis KK, Barone Gibbs B, Venditti EM, Jakicic JM.Comparison of mindful and slow eating strategies on acute energy intake.Obes Sci Pract. 2020;6(6):668-676. Published 2020 Aug 27. doi:10.1002/osp4.441Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. Published 2017 Feb 2. doi:10.1186/s12966-017-0461-7American Heart Association.How can I eat more nutrient-dense foods?Veldhorst M, Smeets A, Soenen S, et al.Protein-induced satiety: effects and mechanisms of different proteins.Physiol Behav. 2008;94(2):300-307. doi:10.1016/j.physbeh.2008.01.003Russell WR, Baka A, Björck I, et al.Impact of diet composition on blood glucose regulation.Crit Rev Food Sci Nutr. 2016;56(4):541-590. doi:10.1080/10408398.2013.792772Traversy G, Chaput JP.Alcohol consumption and obesity: an update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4Nguyen M, Jarvis SE, Tinajero MG, et al.Sugar-sweetened beverage consumption and weight gain in children and adults: a systematic review and meta-analysis of prospective cohort studies and randomized controlled trials.Am J Clin Nutr. 2023;117(1):160-174. doi:10.1016/j.ajcnut.2022.11.008Schwingshackl L, Zähringer J, Beyerbach J, et al.Total dietary fat intake, fat quality, and health outcomes: a scoping review of systematic reviews of prospective studies.Ann Nutr Metab. 2021;77(1):4-15. doi:10.1159/000515058Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls BJ.Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.Am J Clin Nutr. 2007;85(6):1465-1477. doi:10.1093/ajcn/85.6.1465Hay P.Current approach to eating disorders: a clinical update.Intern Med J. 2020;50(1):24-29. doi:10.1111/imj.14691
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Steps for improving your eating habits.Robinson E, Aveyard P, Daley A, et al.Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.Am J Clin Nutr. 2013;97(4):728-742. doi:10.3945/ajcn.112.045245Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S.The effect of adherence to dietary tracking on weight loss: Using HLM to model weight loss over time.J Diabetes Res. 2017;2017:6951495. doi:10.1155/2017/6951495Reblin M, Uchino BN.Social and emotional support and its implication for health.Curr Opin Psychiatry. 2008;21(2):201-205. doi:10.1097/YCO.0b013e3282f3ad89Hill D, Conner M, Clancy F, et al.Stress and eating behaviours in healthy adults: a systematic review and meta-analysis.Health Psychol Rev. 2022;16(2):280-304. doi:10.1080/17437199.2021.1923406Razzoli M, Pearson C, Crow S, Bartolomucci A.Stress, overeating, and obesity: insights from human studies and preclinical models.Neurosci Biobehav Rev. 2017;76(Pt A):154-162. doi:10.1016/j.neubiorev.2017.01.026Bailey RR.Goal setting and action planning for health behavior change.Am J Lifestyle Med. 2017;13(6):615-618. Published 2017 Sep 13. doi:10.1177/1559827617729634American Society for Nutrition.Most people think their diet is healthier than it is.Lee NM, Carter A, Owen N, Hall WD.The neurobiology of overeating. Treating overweight individuals should make use of neuroscience research, but not at the expense of population approaches to diet and lifestyle.EMBO Rep. 2012;13(9):785-790. doi:10.1038/embor.2012.115Jia SS, Liu Q, Allman-Farinelli M, et al.The use of portion control plates to promote healthy eating and diet-related outcomes: A scoping review.Nutrients. 2022;14(4):892. Published 2022 Feb 20. doi:10.3390/nu14040892Zhang D, Lee EKP, Mak ECW, Ho CY, Wong SYS.Mindfulness-based interventions: an overall review.Br Med Bull. 2021;138(1):41-57. doi:10.1093/bmb/ldab005Cherpak CE.Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function.Integr Med (Encinitas). 2019;18(4):48-53.Simonson AP, Davis KK, Barone Gibbs B, Venditti EM, Jakicic JM.Comparison of mindful and slow eating strategies on acute energy intake.Obes Sci Pract. 2020;6(6):668-676. Published 2020 Aug 27. doi:10.1002/osp4.441Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. Published 2017 Feb 2. doi:10.1186/s12966-017-0461-7American Heart Association.How can I eat more nutrient-dense foods?Veldhorst M, Smeets A, Soenen S, et al.Protein-induced satiety: effects and mechanisms of different proteins.Physiol Behav. 2008;94(2):300-307. doi:10.1016/j.physbeh.2008.01.003Russell WR, Baka A, Björck I, et al.Impact of diet composition on blood glucose regulation.Crit Rev Food Sci Nutr. 2016;56(4):541-590. doi:10.1080/10408398.2013.792772Traversy G, Chaput JP.Alcohol consumption and obesity: an update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4Nguyen M, Jarvis SE, Tinajero MG, et al.Sugar-sweetened beverage consumption and weight gain in children and adults: a systematic review and meta-analysis of prospective cohort studies and randomized controlled trials.Am J Clin Nutr. 2023;117(1):160-174. doi:10.1016/j.ajcnut.2022.11.008Schwingshackl L, Zähringer J, Beyerbach J, et al.Total dietary fat intake, fat quality, and health outcomes: a scoping review of systematic reviews of prospective studies.Ann Nutr Metab. 2021;77(1):4-15. doi:10.1159/000515058Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls BJ.Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.Am J Clin Nutr. 2007;85(6):1465-1477. doi:10.1093/ajcn/85.6.1465Hay P.Current approach to eating disorders: a clinical update.Intern Med J. 2020;50(1):24-29. doi:10.1111/imj.14691
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Steps for improving your eating habits.Robinson E, Aveyard P, Daley A, et al.Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.Am J Clin Nutr. 2013;97(4):728-742. doi:10.3945/ajcn.112.045245Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S.The effect of adherence to dietary tracking on weight loss: Using HLM to model weight loss over time.J Diabetes Res. 2017;2017:6951495. doi:10.1155/2017/6951495Reblin M, Uchino BN.Social and emotional support and its implication for health.Curr Opin Psychiatry. 2008;21(2):201-205. doi:10.1097/YCO.0b013e3282f3ad89Hill D, Conner M, Clancy F, et al.Stress and eating behaviours in healthy adults: a systematic review and meta-analysis.Health Psychol Rev. 2022;16(2):280-304. doi:10.1080/17437199.2021.1923406Razzoli M, Pearson C, Crow S, Bartolomucci A.Stress, overeating, and obesity: insights from human studies and preclinical models.Neurosci Biobehav Rev. 2017;76(Pt A):154-162. doi:10.1016/j.neubiorev.2017.01.026Bailey RR.Goal setting and action planning for health behavior change.Am J Lifestyle Med. 2017;13(6):615-618. Published 2017 Sep 13. doi:10.1177/1559827617729634American Society for Nutrition.Most people think their diet is healthier than it is.Lee NM, Carter A, Owen N, Hall WD.The neurobiology of overeating. Treating overweight individuals should make use of neuroscience research, but not at the expense of population approaches to diet and lifestyle.EMBO Rep. 2012;13(9):785-790. doi:10.1038/embor.2012.115Jia SS, Liu Q, Allman-Farinelli M, et al.The use of portion control plates to promote healthy eating and diet-related outcomes: A scoping review.Nutrients. 2022;14(4):892. Published 2022 Feb 20. doi:10.3390/nu14040892Zhang D, Lee EKP, Mak ECW, Ho CY, Wong SYS.Mindfulness-based interventions: an overall review.Br Med Bull. 2021;138(1):41-57. doi:10.1093/bmb/ldab005Cherpak CE.Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function.Integr Med (Encinitas). 2019;18(4):48-53.Simonson AP, Davis KK, Barone Gibbs B, Venditti EM, Jakicic JM.Comparison of mindful and slow eating strategies on acute energy intake.Obes Sci Pract. 2020;6(6):668-676. Published 2020 Aug 27. doi:10.1002/osp4.441Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. Published 2017 Feb 2. doi:10.1186/s12966-017-0461-7American Heart Association.How can I eat more nutrient-dense foods?Veldhorst M, Smeets A, Soenen S, et al.Protein-induced satiety: effects and mechanisms of different proteins.Physiol Behav. 2008;94(2):300-307. doi:10.1016/j.physbeh.2008.01.003Russell WR, Baka A, Björck I, et al.Impact of diet composition on blood glucose regulation.Crit Rev Food Sci Nutr. 2016;56(4):541-590. doi:10.1080/10408398.2013.792772Traversy G, Chaput JP.Alcohol consumption and obesity: an update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4Nguyen M, Jarvis SE, Tinajero MG, et al.Sugar-sweetened beverage consumption and weight gain in children and adults: a systematic review and meta-analysis of prospective cohort studies and randomized controlled trials.Am J Clin Nutr. 2023;117(1):160-174. doi:10.1016/j.ajcnut.2022.11.008Schwingshackl L, Zähringer J, Beyerbach J, et al.Total dietary fat intake, fat quality, and health outcomes: a scoping review of systematic reviews of prospective studies.Ann Nutr Metab. 2021;77(1):4-15. doi:10.1159/000515058Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls BJ.Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.Am J Clin Nutr. 2007;85(6):1465-1477. doi:10.1093/ajcn/85.6.1465Hay P.Current approach to eating disorders: a clinical update.Intern Med J. 2020;50(1):24-29. doi:10.1111/imj.14691
Centers for Disease Control and Prevention.Steps for improving your eating habits.
Robinson E, Aveyard P, Daley A, et al.Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.Am J Clin Nutr. 2013;97(4):728-742. doi:10.3945/ajcn.112.045245
Hazzard VM, Telke SE, Simone M, Anderson LM, Larson NI, Neumark-Sztainer D.Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010-2018.Eat Weight Disord. 2021;26(1):287-294. doi:10.1007/s40519-020-00852-4
Ingels JS, Misra R, Stewart J, Lucke-Wold B, Shawley-Brzoska S.The effect of adherence to dietary tracking on weight loss: Using HLM to model weight loss over time.J Diabetes Res. 2017;2017:6951495. doi:10.1155/2017/6951495
Reblin M, Uchino BN.Social and emotional support and its implication for health.Curr Opin Psychiatry. 2008;21(2):201-205. doi:10.1097/YCO.0b013e3282f3ad89
Hill D, Conner M, Clancy F, et al.Stress and eating behaviours in healthy adults: a systematic review and meta-analysis.Health Psychol Rev. 2022;16(2):280-304. doi:10.1080/17437199.2021.1923406
Razzoli M, Pearson C, Crow S, Bartolomucci A.Stress, overeating, and obesity: insights from human studies and preclinical models.Neurosci Biobehav Rev. 2017;76(Pt A):154-162. doi:10.1016/j.neubiorev.2017.01.026
Bailey RR.Goal setting and action planning for health behavior change.Am J Lifestyle Med. 2017;13(6):615-618. Published 2017 Sep 13. doi:10.1177/1559827617729634
American Society for Nutrition.Most people think their diet is healthier than it is.
Lee NM, Carter A, Owen N, Hall WD.The neurobiology of overeating. Treating overweight individuals should make use of neuroscience research, but not at the expense of population approaches to diet and lifestyle.EMBO Rep. 2012;13(9):785-790. doi:10.1038/embor.2012.115
Jia SS, Liu Q, Allman-Farinelli M, et al.The use of portion control plates to promote healthy eating and diet-related outcomes: A scoping review.Nutrients. 2022;14(4):892. Published 2022 Feb 20. doi:10.3390/nu14040892
Zhang D, Lee EKP, Mak ECW, Ho CY, Wong SYS.Mindfulness-based interventions: an overall review.Br Med Bull. 2021;138(1):41-57. doi:10.1093/bmb/ldab005
Cherpak CE.Mindful eating: A review of how the stress-digestion-mindfulness triad may modulate and improve gastrointestinal and digestive function.Integr Med (Encinitas). 2019;18(4):48-53.
Simonson AP, Davis KK, Barone Gibbs B, Venditti EM, Jakicic JM.Comparison of mindful and slow eating strategies on acute energy intake.Obes Sci Pract. 2020;6(6):668-676. Published 2020 Aug 27. doi:10.1002/osp4.441
Ducrot P, Méjean C, Aroumougame V, et al.Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults.Int J Behav Nutr Phys Act. 2017;14(1):12. Published 2017 Feb 2. doi:10.1186/s12966-017-0461-7
American Heart Association.How can I eat more nutrient-dense foods?
Veldhorst M, Smeets A, Soenen S, et al.Protein-induced satiety: effects and mechanisms of different proteins.Physiol Behav. 2008;94(2):300-307. doi:10.1016/j.physbeh.2008.01.003
Russell WR, Baka A, Björck I, et al.Impact of diet composition on blood glucose regulation.Crit Rev Food Sci Nutr. 2016;56(4):541-590. doi:10.1080/10408398.2013.792772
Traversy G, Chaput JP.Alcohol consumption and obesity: an update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4
Nguyen M, Jarvis SE, Tinajero MG, et al.Sugar-sweetened beverage consumption and weight gain in children and adults: a systematic review and meta-analysis of prospective cohort studies and randomized controlled trials.Am J Clin Nutr. 2023;117(1):160-174. doi:10.1016/j.ajcnut.2022.11.008
Schwingshackl L, Zähringer J, Beyerbach J, et al.Total dietary fat intake, fat quality, and health outcomes: a scoping review of systematic reviews of prospective studies.Ann Nutr Metab. 2021;77(1):4-15. doi:10.1159/000515058
Ello-Martin JA, Roe LS, Ledikwe JH, Beach AM, Rolls BJ.Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets.Am J Clin Nutr. 2007;85(6):1465-1477. doi:10.1093/ajcn/85.6.1465
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