Struggling With Overeating? 7 Dos And Don'ts To Fight Cravings

Overeating and cravings are one of the most common reasons why people struggle to lose weight and keep it off.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Feb 19, 2023 17:59 IST
Struggling With Overeating? 7 Dos And Don'ts To Fight Cravings

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Most of the times, we gain weight not because we lead a bad lifestyle, but because we overeat. Simply eating more at one meal can increase our weekly calorie intake and cause us to gain weight. Not only that, overeating frequently leads to the slowing down of metabolism, which is a precursor to transformation. However, the urge to overeat often increases, while we are in the process of losing weight. This means you must fight food cravings to stay on track with your diet. So, if you're having trouble losing weight, here are seven dos and don'ts for dealing with food cravings.


1) Do Not Follow A Restrictive Diet

Restrictive diets lack essential vitamins and minerals, which may be the leading cause of unhealthy food cravings. Our bodies, particularly the brain, cannot function without a well-balanced diet.

2) Don't Cut Calories Instantly

Our bodies require a certain number of calories to function properly on a daily basis. If your maintenance calories are 2000 and you suddenly reduce them to 1000, the human body will experience a shock. Because your body is not used to this low-calorie intake, it will start craving food. The best way to begin is to cut 200 calories.

3) Overtraining

We frequently work out for hours in the hopes of burning more calories, but in reality, overtraining leads to depletion. This depletion causes us to be hungry all day and crave food.

4) Over Consumption Of Caffeine

Caffeine consumption causes dryness in the body, which is the potential reason why we feel the urge to eat.

Also Read: 5 Best Eating Habits To Double Your Weight Loss

5) Skipping Meals

When you skip a meal, hunger pangs strike hard, and you overeat. They can also cause severe headaches and migraines. The worst thing you can do to yourself is skip meals. Even if you don't feel like eating, have a small fruit or nuts to avoid a later binge.

6) Limit Cheat Days

When we eat junk once, our brain craves more of it. So, limit your cheat days or include some protein-rich foods that are healthy and make you full for longer.

7)Avoid Eating Same

Eating the same foods can lead to boredom and create a desire to binge. Instead, alternate between your options and keep changing your meals.


1) Drink Ample Water

Thirst and hunger, or food cravings, are frequently misunderstood. Try drinking adequate amount of water daily, as it will not only help keep cravings at bay but will also aid in removing toxins.

2) Get Good Sleep

When your mind is relaxed, you are able to make better decisions. Moreover, the majority of cravings occur at night, and getting enough sleep may be one of the most effective strategies for avoiding overeating.

3) Eat Balanced Meals

Eating a well-balanced meal that is high in both macro and micronutrients not only ensures satiety but also helps in keeping cravings at bay.

4) Plan Your Meals

By planning ahead of time, you eliminate the element of surprise and uncertainty, both of which causes cravings.

5) Increase Protein

Increasing protein consumption just in one meal can help you feel full and satisfied for longer.

Also Read: The Last 5 Kilos Are The Hardest To Lose, Here's How To Break The Plateau

6) Distract Your Mind

Try chewing gum, going for a walk, or taking a shower to distract yourself from the craving.

7) Eat Before Going Out

Eating before going to the supermarket reduces the likelihood of unwanted cravings and impulsive purchases.

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