Simple hacks to avoid overeating

Eating too much and treating yourself to the latest quarantine food trends may be among the habits you've developed while you shelter at home during this COVID-19 pandemic. If you've been doing this since the start of the lockdown, breaking this cycle is definitely a challenge now.

Overeating may lead to unfavorable results including weight gain and health complications. And while we cannot tell you to totally drop this habit, we know a few hacks that can help you manage this.

UP Professor Luchi Callanta, a board member of the Philippine Society of Nutritionists-Dietitians, granted GMANetwork.com an exclusive interview to share easy-to-do strategies to avoid overeating.

1. Start a food diary.

Prof. Callanta strongly recommends keeping a food diary to monitor the foods and drinks you consume daily. And to address overeating, journaling helps by making you determine what you are craving for.

From there you can observe your eating habits and become mindful of what you eat and drink.

She says, “If you are able to determine, 'When I eat chocolate, I tend to want some more,' or 'when I eat chips, it becomes a five-hour thing.' So alam mo na.”

2. Work on imagery.

Imagine what overeating can do to your body and overall health! According to Prof. Callanta, knowing the consequences of your eating habit may help you improve it.

She continues, saying, “Sit down and write down what you want to indulge in. And then maybe you can ask yourself some questions, 'Is it worth it?' That's a very good question to ask, by the way. 'Is it worth it?' Baka naman may consequences.

“'What can happen if I eat this? Siguro I will gain weight.' So imagine yourself fat. Another consequence is baka magkasakit ka. Imagine yourself in the hospital. Another consequence is baka wala ka nang level of energy enough to take you through the entire week. So just visualize and see if those consequences are worth it.”

3. Drink water when feeling hungry.

Others mistake thirst for hunger so Prof. Callanta recommends to drink first before grabbing your favorite snack.

She explains, “When you're hungry, try to drink water first. Because sometimes people cannot differentiate or see thirst as a sign of hunger. When in fact pala nauuhaw lang sila. So if you feel the hunger, feel the cravings, drink water first. Then after 15 minutes and you're still hungry, then baka naman talaga gutom ka.”

4. Exercise.

A healthy lifestyle is influenced by a lot of things. Prof. Callanta stresses that your health is also a reflection of the partnership between the food you eat and the activities that you do. Thus, she encourages people to get active.

She says, “Ginugutom ka? Mag-exercise ka. Hindi mo kailangang pumunta sa gym. Hindi mo kailangang mag-invest in weights.”

What she also recommends is taking on the habit of SIPA or short incidental physical activity which encourages people to stand up and do movements for at least two to three minutes. Moving and exercising also helps to take your mind off your cravings.

Prof. Callanta adds, “Kapag nagugutom ka, walk around and it might reduce your cravings rather than you sit down passively.”

5. Reduce stress.

Stress can be the culprit behind your cravings and overeating, your increased appetite, and even weight gain. It's equally important to reduce your level of stress to also reduce your chances of binge-eating.

While stress is another complicated topic that also varies from one individual to another, Prof. Callanta suggests one of the easiest and most accessible techniques - breathing exercises.

6. Schedule your eating time.

The change in your routine and environment (or lack of it) during this quarantine period may have greatly affected even your eating patterns, but Prof. Callanta emphasizes the need to stick to your eating schedule.

She explains this, saying, “Kung wala kang schedule para kang sky is the limit. 'Nagugutom ako.' Sige kuha ka, kuha, kuha ka nalang. If you cannot sit down for meals, you are most likely going to what we call forage.

“Those set times will help to train your body and your brain. Kasi your feeling of hunger emanates from your brain actually.”

7. Indulge yourself with your cravings.

While she promotes eating healthy, she doesn't mean to deprive yourself. Yes, it is fine to indulge into your cravings as long as you practice moderation.

Prof. Callanta illustrates, “Siguro throughout the week meron kang kine-crave na food. 'I'm going to have a chocolate cake or ice cream,' ganyan. So give in to the craving pero keep the chocolate cake to a small slice, the ice cream to a small cup. 'Wag kayo mag-overindulge.

“Treat yourself, treat yourself,” she emphasizes.

8. Chew gum.

Check in with yourself if you just prefer to eat out of boredom or if you develop this desire to just chew and chew. If you do, chewing gum might also work for you.

For a starter, chewing gum helps you stop overeating because you already have something in your mouth.

If you want to try this hack, Prof. Callanta recommends to get sugar-free gums.

9. Brush your teeth.

Another uncomplicated tip that Prof. Callanta suggests is to brush your teeth.

She states it simply, “Brush your teeth. More often than not, when you've already brushed your teeth, you don't want anything inside your mouth.”

These techniques may be effective for others and may not work for some. But beyond knowing these hacks, what Prof. Callanta suggests is to seek professional advice from nutritionist-dietitians like her, and to listen to your body.

She says, “Don't forget that there are professionals out there who can help you. Number two, listen to your body. That is the best way for you to take care of it. It will tell you what you need.”

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