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Referred by Mary Leste
Info Nurse Mary Jo

Strategies to Stop Overeating

In our journey towards a healthier lifestyle, understanding how to control overeating and making smart food choices are crucial steps. Overeating is a common challenge, often leading to health issues, particularly among older adults. This comprehensive guide will delve into effective strategies to prevent overeating, foods that can keep you feeling full and satisfied, and how incorporating exercise, fasting, and Unicity’s Feel Great system can enrich your path to wellness.

Understanding Overeating

The Psychology of Overeating: Often, overeating is not just about hunger; various factors, including emotions, environment, and habits, influence it. Recognizing these triggers is the first step in managing overeating.

Effects on Health: Regular overeating can lead to weight gain, metabolic disorders, and increased risk of chronic diseases, which are particularly concerning for older adults.

Strategies to Prevent Overeating

  1. Mindful Eating: Focus on eating slowly and without distractions. Mindfulness helps in recognizing satiety cues and enhances the enjoyment of meals.
  2. Portion Control: Using smaller plates, measuring servings, and being conscious of portion sizes can prevent overeating.
  3. Regular Meal Times: Eating at regular intervals stabilizes blood sugar levels and prevents excessive hunger, reducing the likelihood of overeating.
  4. Understanding Hunger Signals: Learn to differentiate between actual hunger and emotional or habitual eating.

Nutritional Choices for Satiety

Eating foods that are filling yet healthy is critical in preventing overeating:

  1. High-Fiber Foods: Vegetables, fruits, whole grains, and legumes are rich in fiber, which provides a sense of fullness and aids digestion.
  2. Proteins: Lean meats, fish, dairy, eggs, and plant-based proteins like tofu and legumes help feel satiated for extended periods.
  3. Healthy Fats: Foods rich in healthy fats like avocados, nuts, seeds, and olive oil can increase fullness and reduce the urge to overeat.

The Role of Exercise in Controlling Overeating

Physical activity is not just about burning calories; it also helps regulate appetite:

  1. Regular Exercise Routine: Daily physical activities can improve metabolism and reduce cravings.
  2. Exercise Types: A mix of aerobic, strength, and flexibility exercises can be beneficial. Activities like yoga and walking are particularly suitable for older adults.

Fasting as a Tool to Manage Eating Habits

Intermittent fasting can be a powerful tool in regulating eating patterns:

  1. Structured Eating Times: Intermittent fasting involves eating during a specific window, which can help control overeating.
  2. Mindfulness in Eating: Fasting encourages being more mindful and intentional with food choices.

Unicity’s Feel Great System: Complementing Your Diet

Unicity’s Feel Great system offers products that can support your journey in managing overeating:

  1. Nutritional Supplements: Certain supplements can aid in feeling fuller and maintaining balanced nutrition.
  2. Holistic Approach: Alongside a healthy diet and lifestyle, these products can contribute to a comprehensive wellness plan.

Special Considerations for Older Adults

Managing overeating in older adults requires special attention:

  1. Nutrient-Dense Foods: With age, the focus should be on nutrient-rich foods that provide necessary vitamins and minerals without excessive calories.
  2. Adapting Exercise Routines: Low-impact exercises tailored to individual health conditions are essential.


Controlling overeating and healthy food choices are vital steps towards a healthier lifestyle. You can effectively manage your eating habits by practicing mindful eating and portion control, engaging in regular exercise, considering intermittent fasting, and utilizing Unicity’s Feel Great system. This journey is not just about reducing food intake; it’s about making informed, health-promoting choices that cater to both body and mind.

Remember, it’s about eating bright, not less. Let’s embrace a nourishing and satisfying lifestyle, leading to lasting wellness and vitality, especially in our later years.

Nurse Mary Jo