Certified health and nutrition coach Teagan, known on Instagram as @risewithteagan, frequently provides insights on weight loss strategies and home exercise routines. At the age of 37, she successfully shed approximately 19 kilograms without resorting to extreme dieting or regular gym visits. Recently, she highlighted five daily habits that contribute to overeating, along with straightforward strategies to enhance feelings of satiety and prolong fullness.

5 daily habits that are making you overeat

Teagan identifies five common behaviors that may lead to overeating:

Prioritizing snacks over meals: Teagan emphasizes that favoring snacks instead of balanced main meals complicates the tracking of food consumption, potentially resulting in higher calorie and fat intake.

Imbalanced macronutrient intake: Monitoring macronutrients in one’s diet is crucial. Teagan notes, “Consuming carbohydrates without adequate protein, fiber, or healthy fats can disrupt blood sugar levels and trigger cravings.”

Restrictive dieting: Limiting certain foods or entire food groups can foster feelings of deprivation, leading to binge eating and subsequent overeating. Teagan illustrates this by mentioning the tendency to eliminate food groups such as carbohydrates or fats, or to deny oneself favorite treats, which can intensify cravings.

Emotional eating: According to Teagan, using food as a means to cope with stress, emotions, or boredom can result in overeating. For example, consuming food during periods of stress, anxiety, or sadness may hinder awareness of one’s dietary choices.

The solution

Taegan recommended that individuals plan and prepare their main meals ahead of time, reserving snacks for intervals between meals when an energy boost is needed. To address imbalanced macronutrient intake, she advised pairing carbohydrates with proteins, healthy fats, and fiber-rich options, such as whole grain toast topped with avocado and eggs.

In addition, rather than adhering to restrictive diets, she encouraged the inclusion of occasional treats, emphasizing the importance of moderation over deprivation. “Engage in mindful eating and pay attention to your body’s signals of hunger and fullness,” she stated. Finally, to combat emotional eating, she proposed exploring alternative coping strategies, such as meditation, deep breathing exercises, or taking a brief walk. “Prioritize self-care and your emotional well-being,” she concluded.

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