It's very easy to overeat, and also easy for it to develop into a habit. Here are 11 quick tricks to help overcome the urge to overeat. For a free video course and further resources to stop overeating, visit http://www.bingeeatingbreakthrough.com.

1. Quick Tricks
OVEREATING
TO STOP
www.bingeeatingbreakthrough.com

2. Sip Some HOT SOUP
Sip a bowl of soup before digging
into your entrée. It’ll be likely
20% fewer calories that you’re
going to consume over the course
of the meal. (one tip to remember
if you’re going to overeat in a
restaurant). The soup fills your
stomach, sending signals to your
brain that tell you to slow down
eating. To maximize nutritional
value and minimize intake of
calories, choose vegetable or
broth-based soup, and skip the
cream-based selections.

3. Pick SOMETHING Stinky
Food with a strong smell may help you curb your
food control. On a study made in a group of
participant in 2012, each were given vanilla
custard and were exposed to different level of
intensities for the vanilla scent. Participants who
smelled more vanilla, ate smaller portion.

4. Eat BREAKFAST Without Fail
A study published in the British
Journal of Nutrition tracked the
diets of nearly 900 adults and
found that when people ate more
fat, protein, and carbohydrates in
the morning, they stayed satisfied
and ate less over the course of the
day than those who ate their bigger
meals later on. Unfortunately,
many Americans start off on an
empty stomach. In one survey,
consumers reported that even
when they eat in the morning, the
meal is a full breakfast only about
one-third of the time.

5. Munch FIBER All Day Long
Fiber can make you feel full
faster and longer. Because the
body processes a fiber-rich
meal slowly. It also help you
feel satisfied even long after
eating. Fiber-packed foods are
also high in volume which
mean it fills you up and slows
you down from eating
calories. One review linked a
high intake of cereal fiber
with lower body mass index
reduce the risk of diabetes
and heart disease

6. Chew GUM or Suck on a MINT
This helps occupy you while giving your mouth
something to do. Plus most food don’t taste that
great with a minty mouth. This will help you
prevent eating too much food.

7. Be AWARE
When you are eating while
doing another activity, you will
have no Stop signal that will tell
you to stop eating. You’re mind
is occupied with what you are
doing, be it TV, computer, or
even just talking to someone
over the phone. These activities
may cause you to shove food
more in your mouth even when
you’re already full. This is the
very main reason why we
should sit down and focus on
what were eating so you will be
aware of the body signals.

8. HIDE it
Fact: When we see food, we eat it. Study reveals that those
chocolates candies in a clear container on a desk were eaten
twice as much than those candies hidden in opaque container.
Also candies were eaten less if it’s place at least 6 feet away from
their desks. Keep calories treats covered, tucked in a cabinet or
out of reach to avoid temptation.

9. Build HIGH-VOLUME Meals
Foods that have high
fluid content can help
you suppress hunger. We
should eat food with
high water content like
this fruits and vegetables
to get bigger portion of
food for lower calories.
You consume more food
but also cut the calorie
intake at the same time.

10. Always include PROTEIN
A study in the Purdue
University asked 46 dieting
women to eat either 18% or
30% of calories from protein.
The high-protein eaters were
less hungry and more
satisfied with each meals. For
12 weeks, women preserved
leaner body mass with a
calorie-burning muscle.

11. Drink lot’s of WATER
Most of the time we feel
hungry, it is actually because
we feel thirsty. Many people
do not drink enough water on
a daily basis. You need at
least a minimum of 8 glasses
of water or equivalent of half
your body mass everyday.
Specially when you are active,
you need to drink more water
to refill lost fluid.

12. Chew more than NORMAL
To enjoy your food even
longer and avoid overeating,
count the times you chew for
each bite. Try to chew 15-25
times for each bite of food.
This naturally slows you
down and makes you focus
on eating. You get more
enjoyment because you're
taking longer to taste every
bite. This increases your
satiation so you are less
compelled to eat a lot.